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Post by Doug Parrish on Sept 5, 2006 11:25:38 GMT -5
Let's see, haven't trained bench but for the last month or so, had teeth cut out, knee needing surgery, no break in 12 weeks, have I missed anything? In light of all this still pushing strong, still keeping a positive attitude. RR, that is cool!
God Bless. Doug
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Post by Rodney Rochester on Sept 5, 2006 15:33:59 GMT -5
Thanks Doug for the promps. Couldn't have done it alone. With the help from the Man upstairs and my Bros at the gym I wouldn't have been able to do this. Thanks once again and GOD bless you and yours. Rodney
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Post by Rodney Rochester on Sept 11, 2006 19:41:16 GMT -5
MON. 9.11.06
Rotator Cuff work
Decline Bench: 2x45x12 2x135x8 1x225x5 1x315x11 (new pr)
D.bell Flyes: 3x30x12
60 sec. stretch on flat bench w/80lb d.bells
Skullcrushers: 5x50,60,70,80,90x8
Lat Machine Cable curls: 5x80x8
E-Z Bar Seated Machine Curls: 1x30x15
60 sec. stretch on flat bench steated holding at bottom 40lb d.bells
Wrist Rolls: 4x25x20
No Abs Today. Overall workout felt great and was strong throughout. Maybe I need to take a week off more often???
Widow
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Post by Doug Parrish on Sept 12, 2006 11:28:39 GMT -5
"Maybe I need to take a week off more often???"
I'm WITH you brother!
315x11 on the declines? I NEVER count that high on declines! Nice work big guy!
God Bless. Doug
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Post by Rodney Rochester on Sept 12, 2006 15:04:53 GMT -5
Thanks for the feedback, Doug.
GOD bless, Rodney
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Post by Rodney Rochester on Sept 13, 2006 18:58:46 GMT -5
WED 9.13.06
Rotator cuff work/ Lion-Ox's
Lying Cable Upright Rows: 2x20x12 1x60x8 1x100xmax reps (18)
Cable Shrugs: 1x150x10 drop this set off next week 1x200xmax reps (28) too light
Reverse Pec Dec: 1x70xmax reps (13)
Low Cable Rows: 1x60x12 1x90x8 1x150x5 1x255xmax reps (11)
Seated Good Mornings In Rack: 2x45x12 1x95x8 1x135x5 1x225xmax reps (21)
Weighted Crunch: 1x80xmax reps (31) time to move up
That's it; simple and short 38 minutes. Gonna be very sore Thursday in my lower back. I know it's off the wall and kinda like DC but with a twist. If my theory holds true; by the end of this cycle I should have an impressive jump in either a single pr or in reps on my core lift. We shall see.
Later, Rodney
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Post by willbrothers on Sept 13, 2006 20:48:46 GMT -5
great training...congrats on the 375!
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Post by Rodney Rochester on Sept 14, 2006 4:46:00 GMT -5
Thanks Will. Rodney
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Post by Rodney Rochester on Sept 14, 2006 19:00:49 GMT -5
THURS. 9.14.06
Hip Adductor: 3x70x12
Hip Abductor: 3x70x12
Have to do some progressive pre-op therapy work until I get my knee surgery done. Ihad post-poned it from this week due to personal reason that abruptly came about.
I can do light weighted exercises progressivly adding and taking away exercises and set/reps until then.
Leg work is normally going to be on Fridays but today I had some erronds that put me close to the gym.
Later, Widow
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Post by Rodney Rochester on Sept 18, 2006 19:18:43 GMT -5
MON. 9.18.06
Rotator Cuff work
Close-Grip Bench: 2x45x12 2x135x8 1x225x3 1x300x4 (pr) step down: 1x275x8 (pr)
60 sec stretch on flat bench w/80's
Pushdowns: 1x200x27 (pr)
60 sec stretch behind head w/ 60 lbs db
Inc. Dbell Curl: 1x15x12 1x25x8 1x35x14 (pr)
60 sec stretch standing w/ 40's
Reverse Wrist Rolls: 2x20x20 1x20x17 1x20x12 and hold in up position for 65 sec
Knee-ups: 5xmyselfx12
stretching
Felt nausiated and dizzy today after strarting into workout. Didn't feel as strong as usual. No excuses -- I'll be ready next workout.
LionKing and Julius (my training partners) looked very strong on their lifts tonight.
Widow
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Post by Rodney Rochester on Sept 20, 2006 18:39:35 GMT -5
WED. 9.20.06
Rotator Cuff/Lion-Ox's
Reverse Pec Dec: 1x20x12 1x30x8 1x40x5 1x50x18 (dropped weight this week to keep better form)
Lying Upright rows: 1x110x25
Cable Shrugs: 1x225x25
One-Arm Lat Pulldowns: 1x30x12 1x50x8 1x80x11 (these were great, great stretch, never done these before)
Seated Good Mornings: 2x45x12 1x135x8 1x185x3 1x225x3 1x250x8 (time to change-up)
Weighted Crunch: 1x90x23
Stretching
That's it. Good workout today. Time to make a few changes for this day's workout. This day will be continiously rotated and modified for the duriation of this cycle.
Later, Rodney
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Post by Rodney Rochester on Sept 24, 2006 6:16:39 GMT -5
FRI. 9.22.06
Pre Op Therapy
Abductor/Adductor Machine: 4x70x12/4x70x12
Leg Curls: 1x30x12 1x40x12 4x50x12
Powerwalk: 1xmyselfx5min
stretching
Workout was good today. Comfortable, yet some challenge on last set for not exercising legs in a while.
Later, Rodney
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Post by Rodney Rochester on Sept 25, 2006 19:48:16 GMT -5
MON. 9.25.06
Rotator Cuff/Lion-Ox's
Inc. Barbell Bench: 2x45x12 1x135x8 1x185x3 (then went to:) Inc. Dbell Press: 1x80xmax reps (17) new pr
60 sec stretch on incline w/60lb dbells
KettleBell Front Laterals: 3x17x12
KettleBell Side Laterals: 1x17x12
Overhead Cable Ext.: 1x40x12 1x80x8 1x120xmax reps (31) new pr
60 sec stretch w/ this exercise
Behind Back Wrist Rolls: 4x85x20
Knee Ups: 3xmyselfx12
stretching
Overall workout was good tonight.
Later, Rodney
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Post by willbrothers on Sept 25, 2006 22:07:39 GMT -5
Good work...I love floor presses. probably doing some Wednesday, minus that 315 set!
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Post by Rodney Rochester on Sept 26, 2006 7:16:40 GMT -5
Good work...I love floor presses. probably doing some Wednesday, minus that 315 set! Why not??? Rodney
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