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Post by Rodney Rochester on Apr 25, 2007 8:33:48 GMT -5
FRI. 4.20.07 1/4 Squats: (no belt/no knee wraps) (for my height hooks set @ 6 hole from top) (safety bars set @ 10 hloe) 1x495x3 (added wrist wraps/belt/kneewraps) 3x585x5 Now it's time for 3 grilled chicken breasts, a small coke Again I say: Wowsers...... God Bless! Yeah, it ain't much weight on 1/4's but it's mine and yes, I do like to eat when I'm hungry, LOL.
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Post by Rodney Rochester on Apr 25, 2007 8:34:08 GMT -5
MON. 4.23.07
Rotator cuff/Lion-Ox's
Floor press: 2x135x8 1x225x5 1x315x5 (w/pink bands/wrist wraps/no belt) 1x405x1 (band was splitting)
Inc. b/b bench: (wrist wraps only snug) 2x135x20
Floor press: (wrist wraps only snug) 1x225x20
Rock 'n' rolls: 2x35x20
s/s with
Swiss ball crunch: 3x50x20
Elliptical trainer: 5 min backward 5 min foreward
stretching/back rolls
Solo this morning. One of my bands was splitting so I stopped after the 1st rep. This is not good b/c I thourghly enjoy floor presses. O.K., So I'll pull out my alternative floor press plan, LOL. Inc. b/b's and floor presses @ 20 reps tore my chest and tris up. Did hit the shoulders a little, too. Rock 'n' rolls were outstanding this morning. My tris are toast now. Abs were good too. Ell. trainer was very demanding for some odd reason this morning. Overall w/o turned out awsome today anyway. Will be sore from this one.
Later, Rodney
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Post by Rodney Rochester on Apr 25, 2007 9:56:11 GMT -5
WED. 4.25.07
T...Smith maching shrugs: (no straps or hooks/2 sec pause) R...1X135X20.........3X225X25 I...35deg. inc. D.bell shruges: (no straps or hooks/2 sec pause) S...3X60X12 E...T-bar shrugs: (no straps or hooks/2 sec pause) T...3X 2PLATES X12
T-bar rows: (no hooks/straps/belt) (only 1sec pause to brake momentum) 5x 3plates & 1qtr x8
Straight-arm pulldowns: (@ lat station/not cable-crossover) 3x70x15
Lion-Ox's: 1x10x12 3x25x10
Treadmill: 1.1mi/km
stretching/back rolls
Solo this morning. Trap work was outstanding today -- eventhough I need to add more weight next w/o. Also next w/o I will lower the angle of the incline shrugs to 25 deg to hit more of the middle and lower traps. T-bars were great today. Had to lower the reps for the weight I was doing on straight-arm pulldowns due to the trap work I did earlier. Lion-Ox's were good also and traps were fried causing shoulders to carry more of the stability work. Tris were still sore from Mon.'s w.o which didn't help. Treadmill was boring but it helps, LOL. Overall w/o was outstanding this morning.
Later, Rodney
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Post by Rodney Rochester on Apr 27, 2007 8:30:52 GMT -5
FRI. 4.27.07
1/4 Squats: (safety pins set @ 10 hole) 1x135x20 2x225x8 1x315x8 (added in belt/knee and wrist wraps) 1x405x2 DONE FOR TODAY--SEE NOTES.
Bottoms: 1x135x5 DONE HERE TOO.
Inc. crunch: (set to 2nd to highest setting) (3sec pause @ top) 2xmyselfx10
no bike
stretching
Solo this morning. Raining outside. Traps were really sore during warm-ups, but, came around at 315. Stopped @ 405 this morning b/c knee had a funny feeling inside it during the second rep. It didn't tear, break, swell or anything like that -- it just had a weird feeling deep inside going down and back up. Really tics me off b/c I wanted to get 495 @ this height. Started doing bottoms and felt it again on the 5th rep of the 1st set. Really mad now b/c only did 2 sets of abs, stretched and I'm going home. No bike riding today. Squeezed and pushed around on it and it's not sore or distorted. W/o was in the skids today. Well, I'm due for one b/c I've been having a good streak for so long, LOL. Have a great weekend everyone.
Later, Rodney
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Post by Rodney Rochester on Apr 30, 2007 8:40:44 GMT -5
SAT. 4.28.07
Had my boyz down this weekend -- it was cool. Hadn't seen them in quite a few months. Walked the neighborhood w/them. Couldn't ask for a better spring day to be outside. Sunny, cool, and a light breeze. One time around -- 1.1mi/km.
Later, Rodney
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Post by Rodney Rochester on Apr 30, 2007 16:25:44 GMT -5
MON. 4.30.07
Rotator cuff/Lion-Ox's
Flat D.bell Bench: 2x50x8 1x100x8 (wrist wraps/no belt) 1x110x8
Inc. b/b bench: (midddle fngr on ring) 1x135x20 (midddle fngr on ring/wrist wraps snug) 2x135x20
Rock 'n' rolls: 4x35x20
s/s w/Swiss ball crunch: 3x50x20
stretching/back rolls
Solo this morning. D.bell bench was a good primer for th inc, b/b press. Good combo here. Tri work was great this morning. Tris feel like steel. Abs were good also. I knew I was forgetting to do something this morning -- my mind isn't all here this morning. The other half went home to sleep after work. Catch up elliptical later on, lol. Overall w/o was still very good though.
Later, Rodney
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Post by Doug Parrish on May 1, 2007 15:22:09 GMT -5
When is your next squat day? I'm anxious to see if that knee rights itself. Mine take turns doing funky stuff during squats, so I feel your pain.
God Bless.
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Post by Rodney Rochester on May 2, 2007 9:36:28 GMT -5
WED. 5.2.07
T...Smith maching shrugs: (no straps or hooks/2 sec pause) R...1X135X20.........3X275X20 I...35deg. inc. D.bell shruges: (no straps or hooks/2 sec pause) S...3X80X10 E...T-bar shrugs: (no straps or hooks/2 sec pause) T...3X 3PLATES X10 (used hooks on 2nd and 3rd sets)
T-bar shrugs: (no belt/used hooks on 2nd thru 5th sets) 5x 3plates & 1qtr x8
Straight-arm pulldowns: (used curl bar att. to keep from pulling on elbows) 3x70x15
Lion-ox's: 1x10x12 3x25x10
Treadmill: 1.1mi/km
stretching/back rolls
Solo again. Trap work was outstanding. Will be sore again. Lat work was good this morning. And well, lion-ox's, well they just trahed my traps, lats and delts. Yes, they do get into the centerline and lower curve or pecs. This is why I do these after my w/o instead of before. B/c it is an excellent finishing move w/ a little weight added. Overall w/o was very, very good this morning.
Later, Rodney
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Post by Rodney Rochester on May 5, 2007 9:58:35 GMT -5
FRI. 5.4.07
Did not do any kind of leg work today. Giving myself more time to recover. Rather under-train my legs than blow-it. Will resume regular leg training day next friday. You all have a great and safe weekend.
Later, Rodney
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Post by Rodney Rochester on May 7, 2007 7:55:36 GMT -5
MON. 5.7.07
Rotator cuff/lion-ox's
Flat d.bell bench press: (no wrist wraps) 2x50x8 1x100x8 (wrist wraps added) 1x115x8
Inc. b/b bench press: (mdl finger on ring) 4x135x20
Rock 'n' rolls: 5x35x20
Roman chair crunch: 2xmyselfx10
Elliptical trainer: 5min back, 5min for, 5min back
stretching/back rolls
Solo again. Just going through the motions this morning. Just a blah kinda day. Plenty of rest this weekend. Must've left my motivation at home in the bed last nite when I left for work, LOL. At least I showed myself up to do something. Most of the undedicated would've went home. Through the good, the bad, and the ugly -- I'm forever forward.
Later, Rodney
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Post by Rodney Rochester on May 10, 2007 7:31:33 GMT -5
WED. 5.9.07
T...Smith maching shrugs: (no straps or hooks/2 sec pause) R...1X135X20...1x225x8...3X300X15 I...35deg. inc. D.bell shruges: (no straps or hooks/2 sec pause) S...3X100X10 E...T-bar shrugs: (no straps or hooks/2 sec pause) T...3X 3PLATES&1qtr X10 (used hooks on 2nd and 3rd sets)
One arm d.bell rows: 1x50x8 1x70x8 (hooks/no belt) (stop @ bottom to break momentum) 1x100x8 1x110x8
Seated one arm rope pulldowns: (2sec pause @ bottom) 1x100x8 1x120x8 1x150x8
Lion-ox's: 1x10x12 1x26.5x10
Treadmill: 1.1km/mi (steady walking pace)
stretching/back rolls
Solo and raining out today. Trap work was amazing! Felt strong as . . . . well you know, King Kong, LOL. Lat work was just awsome this morning. Felt very strong here, could've went for more but will save it to benifit more by next week. Got a deep stretch and burn with those one arm pulldowns. Good w/o on the lion-ox's -- stremlining them to 1 workset. Couldn't ask for a better back day. Can't wait to see what next week's back day will be like. OVERALL W/O WAS OUTSTANDING!
Later, Rodney
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Post by Doug Parrish on May 10, 2007 7:58:09 GMT -5
Looks like somebody went back and re-read Kelso's Book of Shrugs....... my traps are burning just reading the first half of your post!
Go get 'em King Kong!!!! :')
God Bless.
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Post by Rodney Rochester on May 11, 2007 9:06:02 GMT -5
You got that right brother!!! Haven't seen you in a while hope everything is o.k.
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Post by Rodney Rochester on May 11, 2007 9:06:37 GMT -5
FRI. 5.11.07
Leg press: (counting plates on 1 side) (top half of movement-no lockout/no belt) (toes @ top outside corners) 1x100x20 1x200x20 1x200+1platex20 1x200+2platesx20 1x200+3platesx20
Leg curls: (one leg/no rest) 2x40x20
Inc. crunch: (set to 2nd to highest setting) 5xmyselfx10
Stationary bike: 20 min.
stretching
Solo and happy this morning. DON'T ASK--DON'T TELL. Leg press was awsome! Hams, glutes and quads are feeling great. Knee felt good on this -- lots of blood flow in both of them. There's more than one way to skin a cat. Hams are fried from leg curls. Crunches were great. Now, it's time to add weight to them. Bike work was good -- smooth and steady paced. Adjusted seat so that toes stayed in front of knees throughout the circular movement. Didn't get into my knee and that's good. See how the weekend goes. Overall w/o was great this morning. Yaw have a killer weekend, ya hear.
Later, Rodney
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jason
Junior Member
Posts: 72
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Post by jason on May 12, 2007 17:48:10 GMT -5
Awsome work brother stay strong .Jason
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