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Post by Doug on Oct 19, 2006 8:11:40 GMT -5
I drop by regularly, just don't post every time. Over at the 100% RAW forum I have a bad habit of filling up everyone's logs with encouragement. Here at CPOA I'd prefer to drop an occaisonal word of encouragement, but I don't feel the need to try to plant seeds or water when I'm here, if you catch my drift.
:')
God BLess.
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Post by Rodney Rochester on Oct 19, 2006 20:01:33 GMT -5
I drop by regularly, just don't post every time. Over at the 100% RAW forum I have a bad habit of filling up everyone's logs with encouragement. Here at CPOA I'd prefer to drop an occaisonal word of encouragement, but I don't feel the need to try to plant seeds or water when I'm here, if you catch my drift. :') God BLess. I understand completely, but, you are still welcome to dop by anytime, Brother. GOD bless
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Post by Rodney Rochester on Oct 19, 2006 20:02:38 GMT -5
THURS. 10.19.06
Rotator Cuff/Lion-Ox's
Close-grip Bench: 2x45x12 2x135x8 1x225x5 5x275x3
One-arm Tri Pushdowns: 4x80x12 1x50x21
Hammers: 1x20x12 3x30x16 1x20x26
Jack-knife crunch: 3xmyselfx12
stetching
Lionking had his business to run tonight. Juice looked strong tonight on thed.bell presses he did. Overall my workout was great -- felt dtrong through it all.
Later, Rodney
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Post by Rodney Rochester on Oct 23, 2006 11:12:26 GMT -5
SAT morn. 10.21.06
Rack Pulls: set-up@just above knees convt. style 1x135x12 convt. style 1x225x8 change to sumo the rest of this exercise this is my compt. stance. 1x225x8 1x315x5 1x405x3 1x495x3 1x585x3 1x635x3 (strating to get dizzy) 1x675x1 (got really dizzy) 1x405x16 (o.k. things seem to be crazy -- gettin' too happy with it)
Standing Leg Curls: one-leg 3x40x12
Stability Ball Squats: 5x5lb d.bellx12
One-Leg Stability Squats: 2xmyselfx8
Leg Press Calves: 3x200x12 1x200x10
stretching
Missed Fri. nites w/o due to personal reasons. Flying solo today. Overall workout this morning was still very good. I should be againt the law to get up before 6am on Sat morn.. Strong this morning with only 2 cups of coffee. Didn't get into my knee and that is a good thing. We will see how tomorrow goes.
Later, Rodney
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Post by Rodney Rochester on Oct 24, 2006 16:27:49 GMT -5
MON. 10.23.06
Rotator cuff/Lion-Ox's
Floor Presses: 2x45x12 2x135x8 1x225x5 5x315x3
Seated Rack Presses: (13 hole) 1x135x12 1x225x8 1x315x5 1x365x5 1x405x1 1x275x21
Front Laterals: 3x35x12
Seated Tri. Ext.: 3x100x8 1x65x15
Seated Jack-knife Crunch: 3xmyselfx12
stretching
Floor presses/rack presses felt a little heavy tonight for some reason. All in all, though, the workout was good tonight.
Rodney
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Post by Rodney Rochester on Oct 24, 2006 16:28:28 GMT -5
TUES. 10.24.06
Rotator cuff/Lion-Ox's
Chest Support Row Shrug: (2 sec hold at top) 1x25x12 1x35x12 4x55x12
Cable Crossover Shrugs: (2 sec hold at top) 1x20x12 4x50x12
D.bell Shrug: (2 sec hold at top) 1x20x12 1x30x12 1x40x12 1x50x12 1x60x12 1x70x12
Pulldowns: (2 sec hold at bottom)(palms in) 1x70x12 1x100x12 1x110x12 1x120x12
Bent-over Cable Rows: (reverse grip) 2x120x8
s/s'ed with
Bent-over Barbell Rows: (reverse grip) 2x115x8
stretching
A solo workout today. Today's workout was awsome. Tomorrow my traps and lats wil be sore.
Rodney
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Post by Rodney Rochester on Oct 26, 2006 20:07:45 GMT -5
THURS. 10.26.06
Rotator Cuff Work
Close-grip Bench: 2x45x12 2x135x8 1x225x5 1x250x3 1x275x3 1x300x3 1x315x3 (new pr)
One-arm Pushdowns: 1x80x12 1x100x10 1x110x6 (new pr) 1x120x4 (new pr) 1x60x15
Hammers: 1x20x12 1x40x16 1x35x16 1x30x16 1x25x16 1x20x16
stretching
no abs tonight -- changing the ab routine format. overall wokout was great -- hit a few new pr's. all lift's were strong and offered some challenge. thru and thru a great workout. juice looked very strong tonight in his workout. lionking looked great on his d.bell workout tonight.
Later, Rodney
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Post by Doug Parrish on Oct 27, 2006 8:34:38 GMT -5
Congrats on the CGBP pr! That's some ridiculous tricep strength!
The deadlift workout was beyond words. 'Nuff said.
God Bless!
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Post by Rodney Rochester on Oct 27, 2006 19:35:31 GMT -5
Congrats on the CGBP pr! That's some ridiculous tricep strength! The deadlift workout was beyond words. 'Nuff said. God Bless! Brother you really must tell me when your stopping in -- next time I will have the cheeze doodles and coca-cola's ready.lol. GOD bless, Rodney
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Post by Rodney Rochester on Oct 27, 2006 19:36:24 GMT -5
FRI. 10.27.06
Rack Pulls: (convt style) 2x225x8 (sumo style) 1x315x5 1x405x3 1x495x3 1x585x3 (smart enough to know when I've made a good run at this -- it's still there from last week)
Leg Press: (no lockout-and down to just before 90deg) 1x200x8 1x400x6 1x490x4 1x600x2 1x400x16 (a far cry from where I used to be -- did not get into my knee)
Started loading up for stability work when my lovely wife calls to tell me she'd been in an auto accident. She's fine -- she will see the Doc tomorrow though (just in case). The 4Runner wasn't hurt either. Long story short. She had stopped at a traffic light turning left (about 1.5 miles from home) when an elderly couple stopped behind her and someone in a small pick-up came crashing into the elderly couple and pushed them into my wife. Tore up the truck. Smashed the elderly couples Nissan Altima front and back. It was low enough that it hit the 4 runner's hitch and only busted the hitch cover. The elderly couple is o.k. too. They took the driver of the truck to the hospital. Cop says they will do a blood test there.
Overall workout was good. Make it up next week with a new cycle.
Later, Widow
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Post by Rodney Rochester on Oct 30, 2006 20:33:31 GMT -5
MON. 10.30.06
Rotator cuff/Lion-Ox's
Flat bench D.bell press: (2 sec pause bottom) 2x30x12 1x60x8 1x80x5 1x100x3 3x125x2
Low inc. D.bell press: (2 sec pause bottom) 1x80x3 1x90x3 3x100x3 (half reps w/this exercise - 2 sec pause at top & bottom) 1x60x19
Leg press Calves: (toes in) 3x200x12 (toes out) 3x200x12
Standing Cable Ab crunches: 1x30x12 1x50x12 1x70x12 1x80x12 1x90x5 1x90x12 (next w/o I'll drop the weight to get more feel in the abs)
Juice and Steel Cowboy looked strong on all their d.bell presses tonight. My overall workout was strong and good tonight.
Later, Rodney
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Post by Rodney Rochester on Nov 1, 2006 5:54:52 GMT -5
TUES. 10.31.06
Rotator cuff/Lion-Ox's
Cable cross-over Shrug downs: (2 sec pause at top and bottom) 1x20x12 1x30x12 1x50x12 1x60x12 1x70x12
D.bell shrug: (2 sec pause at top) 1x20x12 1x35x12 1x45x12 1x55x12 1x65x12 1x75x12
Face pulls: (2sec pause at back) 1x40x12 1x50x12 1x70x12 1x90x12 1x100x12
Assisted Chins: (chinning machine w/counterweight) (2 sec pause at top) 1xmyself/160x12 1xmyself/130x8 1xmyself/100x6 1xmyself/70x4
Seated low-cable Rows: 1x135x8 1x150x8 1x180x8
s/s with
Bent-over cable rows: 1x90x8 1x110x8 1x120x8
stretching
Juice wanted to do this workout with me tonight so get more trap development. He hung in through all the program. This workout, for myself, was out standing tonight. Will def be sore wed.
Later, Rodney
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Post by Rodney Rochester on Nov 3, 2006 5:54:08 GMT -5
Feeling somewhat under the weather this Thursday. Woke up this Friday morning feeling very drained -- think I'll take the rest of this wek off and use it to recover. Hit the gym again on Monday.
Later Everyone, Rodney
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Post by Doug Parrish on Nov 3, 2006 9:17:04 GMT -5
Your body probably just needs a rest. Looking at the most recent workouts, I'd say that's probably a good guess. :')
Hope Monday is better!
I like your new signature. That is pretty cool!
God Bless.
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Post by Rodney Rochester on Nov 6, 2006 19:01:19 GMT -5
Your body probably just needs a rest. Looking at the most recent workouts, I'd say that's probably a good guess. :') Hope Monday is better! I like your new signature. That is pretty cool! God Bless. Thanks Doug. GOD bless.
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