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Post by Rodney Rochester on May 15, 2007 7:15:23 GMT -5
Awsome work brother stay strong .Jason Thanks brother. Drop back in sometime.
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Post by Rodney Rochester on May 15, 2007 7:15:44 GMT -5
MON. 5.14.07
Rotator cuff/lion-ox's
Decline d.bell bench: 2x50x8 1x100x8 (wrist wraps) 1x120x8
Seated hammer bench: 1x4platesx8 (then immediatly do dropsets from that lats workset) (resting long enough to take off plates) 1x3platesx6 1x2platesx8 1x1platex8
One-arm pushdowns: (d-handle/dropsets) (smooth motion up and down) 1x50x10 1x40x10 1x30x10 1x20x12
Medicine ball push-ups: (alternating left and right hand on ball w/each rep) 1xmyselfx12
Elliptical trainer: 5m back/5m for/ 5m back
stretching/back rolls
Solo again. Tired from work, but, felt strong this morning w/only a half cup of coffee for energy. Declines were very good--for only a single set. Seated hammer bench were great this morning. Tri work was awsome this morning. They are wore slam out after those push-ups, LOL! Abs were very good as well as w/the rest of my accs. work. Overall w/o was outstanding w/a very good comeback from last Mon.'s w/o--very pleased.
Later, Rodney
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Post by Rodney Rochester on May 15, 2007 9:42:52 GMT -5
TUES. 5.15.07
Walked the neighborhood this morning. Good weather to walk in--sunny and not hot, not yet, anyway. Walked 1.1mi/km.
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Post by Rodney Rochester on May 16, 2007 20:20:08 GMT -5
WED. 5.16.07
T...Smith maching shrugs: (no straps or hooks/2 sec pause) R...1X135X20...1x225x8...3X315X15 I...35deg. inc. D.bell shruges: (no straps or hooks/2 sec pause) S...3X110X10 E...T-bar shrugs: (no straps or hooks/2 sec pause) T...3X 4PLATES X10 (used hooks on 2nd and 3rd sets)
One-arm d.bell rows: (use hooks/no belt/drop set) (stop to break momentum/no rest) 1x120x8 1x110x6 1x100x4
One-arm rope pulldowns: (stop to break momentum/drop set) 1x120x8 1x150x8 1x170x5
Standing d.bell curls: (stop to break momentum/drop set) (no rest) 1x60x8 1x40x5 1x35x6 1x30x8
Seated wrist rolls: (stop to break momentum/drop set) (no rest/don't count bar) 1x80x10 1x60x12 1x40x14 1x20x20
Lion-ox's: 1x15x12
Treadmill: 1.1mi/km
stretching/back rolls
Solo. Felt pretty good this morning--not as good as last week, but, good none the less. Trap work was very good this morning. Lat work was great through and through and through. Bi's and forearms were very good too. Fore's were fried so I dropped weight on lion-ox's to be safe. Overall w/o was still great today.
Later, Rodney
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Post by Rodney Rochester on May 20, 2007 11:01:15 GMT -5
FRI. 5.18.07
Leg press: (counting plates on 1 side/not counting carriage) (top half of movement/no knee wraps) (stop to break momentum) 1x100x20 1x200x20 1x 200+2plates x20 1x 200+3plates x20 1x 200+4plates x20
One-leg leg curls: (no rest/drop set) (stop to break momentum) 1x70x12 1x50x8 1x30x8
Inc. crunch: (set 2nd to highest setting) 3x10x10
Stationary bike: 10min steadt pace
stretching
Solo again. Leg press was outstanding this morning. Really wasn't sure about the last set, but, I got it. See how my knee feels come Mon.. Leg curls was the iceing on the cake for my hams. Their toast. Abs were hurting from only a 10lb d.bell and that's a far cry from my 100lbs+ d.bell floor crunches, LOL. Cut it short today--the other gym girl this morning turned up the other tv beside me too load to hear her vh1 vid as I had said something to her she must've suddenly gotten deaf. Quirky, little brunette.
Later, RR
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Post by Rodney Rochester on May 21, 2007 9:40:33 GMT -5
MON. 5.21.07
Rotator cuff/lion-ox's
Seated hammer bench: (drop set/rest long enough to pull plates) (stop to break momentum) 1x 1plate x8 1x 2plates x8 1x 3plates x8 1x 2plates x10 1x 1plate x12
Close-grip bench: (wrist wraps snug/stop to break momentum) (rest long enough to pull plates) 1x275x8 1x225x8 1x185x10 1x135x12
Overhead tri. ext.: (v-bar attch./stop to break momentum) (rest long enough to change weight on stack) 1x150x12 1x130x15 1x110x20 1x90x20
Bicycle crunch: (2sec pause @ top, each side) 3xmyselfx12
Elliptical trainer: 5m b, 5m f, 5m b, 5m f
stretching/back rolls
Solo. Hammer bench was good--wanted to target close-grip. And close-grip hit on the bullseye. Tris are hurtin' now. Overhead ext.'s finished them off very well, but, I do need more weight next w/o to get in the correct target rep range. Abs were good today. Finally got 5b, 5f, 5b, 5f on the elliptical trainer. Good for me, LOL. Overall w/o was outstanding this morning.
Later, Rodney
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Post by Rodney Rochester on May 23, 2007 8:53:22 GMT -5
WED. 5.23.07
Paramount seated row machine: (single arm/stop to break momentum) 1x70x12 1x130x8 3x210x8 (started 3rd set w/no rest for drop set) 1x175x9 1x145x10
Overhead pulls: (2sec pause @top) (strap attach) 4x120x8 (started 4th set w/no rest for drop set) 1x100x10 1x80x15 1x60x20
Seated hammer curls: (alt./2sec pause @top) (elbow tucked/hand out @ 45) 3x45x8 (started 3rd set w/no rest for drop set) 1x35x10 1x25x12 1x15x20
Behind back wrist rolls: (straight bar/2sec pause @top) (used 5's for quick stipping) 4x95x12 (started 4th set w/no rest for drop set) 1x85x13 1x75x18 1x65x22
Lion-ox's: 1x15x9 (grip failed @ 9th rep/ shooting for 20)
Treadmill: (walking pace) 1min slow/1min very fast 1min slow/1min very fast 1min slow/1min very fast
stretching/back rolls
Solo and trying to rain. Lat work was good this morning. Good feeling deep in my lats. Overhead pulls got into my middle traps across from shoulder to shoulder. Hammers were awsome--4's and bi's are pumped good. Behind back wrist rolls finished them off dead. They're throbbing fast and hard as steel. Shakey kinda good--ya know. Stopped @ 9 reps on lion-ox's b/c I dropped d.bells, LOL. Did something new (for me that is) on the treadmill. To see if I can lose even more weight and break up this boring exercise. Overall w/o was outstanding this morning. Couldn't ask for a better w/o today.
Later, Rodney
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