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Post by Rodney Rochester on Sept 28, 2006 7:21:27 GMT -5
WED. 9.27.06
Rotator Cuff/Lion-Ox's
D.bell Shrugs: 1x30x12 (2-sec pause) 1x40x8 " 1x50x5 " 1x80x21 " (no wraps)(new pr)
D.bell Bent Lats: 1x15x26 (2-sec pause)(no wraps)(new pr)
Lying Upright Rows: 1x120x22 (2-sec pause)(no wraps)(new pr)
60 sec stretch with this weight
V-bar Pulldowns: 1x60x12 (2sec pause) 1x80x8 " 1x120x14 " (no wraps)(new pr)
60 sec stretch with this weight
Weighted Crunch: 1x100lb d.bellx20 (new pr)
stretching at home today
Overall workout was very good today. Rodney
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Post by Rodney Rochester on Sept 29, 2006 16:27:01 GMT -5
FRI. 9.29.06
Pre-Op Therapy
Leg Curls: 1x30x12 1x40x12 5x50x12
Leg Press: 1xrackx12
Stabilization Work: Squat w/stability ball against wall: 1xmyselfx12 (slow up/slow down)
One-Leg Part. Squat in smith machine: 1xmyselfx4 (each leg) (super slow up/down) (keep bar fixed at about mid-chest high) (effortlessly slide chest against the bar up and down while using the index fingers to balance myself to the bar) (do not push hips back-keep them foward to create stress on the quads and force your knees to create more stablization strength within itself) (this helps to build the knee's unilateral strength)
That's it, good workout in the leg area without stressing the knee while helping to build stability strength in the knee area. Some macho guys may call this girl-work. Sure it's true that most guys can out squat women, but, how many times have you heard women complaining about knee problems?
Later, Rodney
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Post by Rodney Rochester on Oct 2, 2006 19:27:32 GMT -5
MON. 10.2.06
Rotator Cuff/Lion-Ox's
Hammer Bench: 1x45x12 (each arm) 1x90x8 " 1x135x5 " 1x180x10 " Flat bench d.bell stretch for 60 sec w/60's
Inc. Tri. Ext. (start @upper chest): 1x50'sx19 60 sec stretch w/this exercise
Standing e-z bar curls (close): 1x35x12 1x65x8 1x105x11 Standing d.bell curl 60 sec stretch w/40's
Knee-ups: 1xmyselfx16 (gettin' tired of these) (need new low-ab exercise)
stretching
Overall workout was good. Need some more variety for low-ab work.
Later, Rodney
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Post by Rodney Rochester on Oct 4, 2006 12:53:13 GMT -5
WED. 10.4.06
Rotator Cuff/Lion-Ox's
Dbell Shrugs: 1x40x12 1x60x12 3x80x12 (2 sec pause at top) 60sec stretch w/this exercise
Dbell Row: 1x30x12 1x40x12 1-3x50x12 (2 sec pause at top) (I knew I hated these in strict form for some reason)
V-bar pulldowns: 1x120x12 (2 sec pause) 1x100x12 " 1x80x12 " 60sec stretch w/this exercise
Glute/ham: 1-3xmyselfx12
Weighted Crunch: 1x100x26 (pr) (wait . . . I did this weight the other day, yeah, I did but it was for 20 reps)
stretching
Overall was a very good workout today. Good day, good day today.
Later, Rodney
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Post by Rodney Rochester on Oct 6, 2006 12:31:13 GMT -5
FRI. 10.6.06
Pre-Op Therapy
Leg Curls: 1x30x12 1x40x12 5x50x12 60 sec stretch w/this exercise
Squat w/Stability ball againt wall: 3xmyselfx12
One-Leg Part. Squat (in smith machine): chest against bar and balance on bar w/index fingers 2xmyselfx8 (super slow up/super slow down)
Leg press: 1x200x12 (stop just before lockout then lower half way/repeat)
Leg press calves: 1x200x12
Overall, a good workout today. Felt some pump and burn that I haven't felt in a while. Knee feels like it's getting stronger again (no sharp eccessive pain as of yet). I recommend any type of quality stabilization work that you can do for your upper and lower body, do it. Drop your pride at the gym door and add it in every now and then.
Later, Rodney
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Post by Rodney Rochester on Oct 9, 2006 19:12:32 GMT -5
MON. 10.9.06
Rotator Cuff work
Floor Press: 2x45x12 2x135x8 1x225x5 3x325x2
Seated Rack Presses (15 hole): 1x45x12 1x135x12 1x225x8 1x275x3
Seated D.bell Tri. Ext. (behind head): 1x60x12 1x80x8 1x90x8 1x100x8
Hip thrusts (incline board): 2xmyselfx12
stretching
Overall was a good workout. Julius and Lionking were very strong tonight.
Rodney
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Post by Rodney Rochester on Oct 10, 2006 14:41:46 GMT -5
TUES. 10.10.06
Rotator cuff/Lion-Ox's
Face pulls: 1x40x12 1x60x12 1x80x12 1x90x12 1x100x12
V-bar pulldowns: (pause at bottom) 1x60x12 1x80x12 3x120x12
Bent-over Rows (reverse grip): (pause at top) 3x105x12
Glute/ham: 1x30x12 (lower back still kinda touchy from yesterday's rack presses)
stretching
Good workout all in all today. Back work will progressively get better in the weeks to come.
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Post by Rodney Rochester on Oct 12, 2006 19:16:28 GMT -5
THURS. 10.12.06
Rotator cuff/Lion-Ox's
Close-grip Bench: 2x45x12 (2 sec pause) 2x135x8 (2 sec pause) 1x225x5 (2 sec pause) 5x255x3 (2 sec pause) 1x225x10 (2 sec pause)
One-arm Pushdowns: 1x30x12 1x60x12 1x80x12
Hammers: 1x20x12 2x30x16
Jack-knife Crunch: 2xmyselfx12
My Bros and I decided to do something crazy at the end of our workout tonight, so we did these:
Feet elevated Push-ups: 1x45x15 1x90x10 1x135x6 1x180x4
Stretching
That's it I'm fried! Throwing something crazy in every now and then is a good thing. Good for the crew.
Lionking, Steel Cowboy and Juice looked good in their workouts tonight.
Later, Rodney
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Post by Doug Parrish on Oct 13, 2006 8:28:49 GMT -5
RR, you keep up all this pre-op, stability work and such, and you may not NEED surgery! Sounds like you're strengthening it up nicely. At the very worst it will aid your recoup and you'll be back more quickly.
Yall do some crazy stuff sometimes. I like that.
If you want to try an insane ab exercise, go rent the Rocky movies. I can't remember if it's the one where he boxed Mr. T or the Russian dude, but he did these leg raises where he grabbed the bench, arched so nothing was touching the bench except his shoulder blades and head, then did leg raises. I have worked my way up to 10 of these before, but no more. They are definietly a switch.....
God Bless.
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Post by Rodney Rochester on Oct 13, 2006 14:38:24 GMT -5
RR, you keep up all this pre-op, stability work and such, and you may not NEED surgery! Sounds like you're strengthening it up nicely. At the very worst it will aid your recoup and you'll be back more quickly. Yall do some crazy stuff sometimes. I like that. If you want to try an insane ab exercise, go rent the Rocky movies. I can't remember if it's the one where he boxed Mr. T or the Russian dude, but he did these leg raises where he grabbed the bench, arched so nothing was touching the bench except his shoulder blades and head, then did leg raises. I have worked my way up to 10 of these before, but no more. They are definietly a switch..... God Bless. That's the gameplan, Brother, to work the knee area as strong as it can possibly be. To either eliminate surgery altogather or (like you said) to aid in my recoup. Thanks for that ab tip, I think I got that vid in my library and I will check that exercise out, most definitly. Thanks and GOD bless you too.
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Post by Rodney Rochester on Oct 13, 2006 14:40:34 GMT -5
FRI. 10.13.06
Rack Pulls: (set-up just above knees) 2x135x12 1x225x8 1x315x5 1x405x3 1x495x3 1x545x3 1x585x3 Stopped here while I am still ahead and so I don't start feeling any pain in my knee. Doc told me to be carefull with this lift.
Leg Curls: 5x60x12 60 sec stretch w/this weight
Stability Ball Squats: 5xmyselfx12
Stability Squats (one-leg): 2xmyselfx8
Leg Press Calves: (knees are slightly bent throughout movement) 3x200x12
stretching
Overall, it was a very good workout today. Doc said it was o.k. to add in rack pulls to strengthen my lower back and hams and to start re-gaining some knee strength stability. Been a while with this exercise and it felt good and strong (for what it is worth).
Later, Rodney
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Post by Rodney Rochester on Oct 16, 2006 20:20:38 GMT -5
MON. 10.16.06
Rotator cuff work
Bench Press w/p's: 2x45x12
Floor Press: 2x135x8 1x225x5 5x290x3
Seated Rack Presses: (15 hole) 1x135x12 1x225x8 1x315x5 1x365x5 1x405x3 (started to get outta groove)
Front Laterals: 3x30x12
Seated Tri Ext.: (2-arm/behind head) 3x100x12 1x60x21
Hip Thrusts: 3xmyselfx12
stretching
First off . . . Lionking, Juice, and Just N looked very stong tonight on floor presses. I'm gonna have to step it up on these. Overall workout was strong and had a great atmosphere tonight. Nights like tonight are what it's all about to be with good friends. I'll be a little sore tomorrow, but it's worth it.
Later, Rodney
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Post by Rodney Rochester on Oct 17, 2006 14:23:28 GMT -5
TUES. 10.17.06
Rotator Cuff work/Lion-Ox's
Chest support row Shrugs: (you are shrugging back -- not up, pulling the shoulder blades togather) (2 sec pause when all the way back)
1x25x12 1x45x12 3x55x12
Cable crossover Shrugs: (d-handles on the top pulleys. pull the weight down to your hips, push chest forward, keep arms straight and let the weight pull your traps as though you are shrugging, at the top then push shoulder baldes togather and, keeping the arms straight shrug the wieght down. hold down for 2 sec then up.)
1x20x12 1x40x12 2x50x12
D.bell upright rows: (i only pull the d.bell up to where the handles are in line with my lower chest, elbows high with shoulder blades pulled togather at the top) (hold for 2 sec at top)
1x25x12 3x30x12
Pulldowns (palms in): (2 sec pause at bottom)
1x60x12 1x80x12 1x100x12 1x110x12 1x120x12
Bent-over Cable Row: (2 sec pause at top)(reach out/down for a long stretch) 1x120x8
s/s'ed with
Bent-over BB row (reverse grip): (2sec pause at top) 1x115x8
then this@1x75x21 (2sec pause also)
stretching
The reason I'm incorporating more trap work into my training is b/c one needs to be as strong, yet stable as possible in their uppr back when doing heave benching, especially if you compete as I do. This is just a protion of what I learned from Big Wade that is in the Kelso's Shrug book 2nd edition. I own it and highly suggest it to anyone who wants a better bench, deads, squats and yes more massive traps. It really doesn't take a lot of weight on these exercises. Just do them correctly and the weight will come.
I use the puase on the traps to get them used to the time under tension while benching, ect., ect..
Overall workout was great today. Look forward to the next back workout.
Later, Rodney
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Post by Doug Parrish on Oct 18, 2006 16:25:50 GMT -5
Yeah, I usually stop the rack pulls before I get to 600 too.
WAY before I get to 600...
Man, you ought to be able to do leg extensions with an F-150 the way you are working your HURT leg there, brother! And those SICK SICK upper back/trap routines! man........
When's the next trip to the doc?
God Bless.
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Post by Rodney Rochester on Oct 18, 2006 18:19:50 GMT -5
Yeah, I usually stop the rack pulls before I get to 600 too. WAY before I get to 600... Man, you ought to be able to do leg extensions with an F-150 the way you are working your HURT leg there, brother! And those SICK SICK upper back/trap routines! man........ When's the next trip to the doc? God Bless. Thanks for dropping back by. I do enjoy your company, Brother. Leg exts. just aren't for me, they get into my knee way too much, but, for those that can do them -- I say do'em. When things level out on the personal front if you know what I mean. God bless and drop back by.
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