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Post by Rodney Rochester on Nov 6, 2006 19:01:40 GMT -5
MON. 11.6.06
Rotatotr cuff/Lion-Ox's
Flat bench D.bell press: (2 sec pause) 2x30x12 1x60x8 1x80x5 1x90x3 5x110x3
Low inc. D.bell press: (2 sec pause) 5x95x3
half press w/this exercise (2 sec pause at top & bottom) 1x65x16
Leg press Calves: 7x200x12
Cable crunch: 1x40x12 5x60x12 (could feel the weight working abs a lot better)
Julius worked in with me tonight -- looked strong on his d.bell work. My overall workout was very good tonight. Looking foward to seeing how the rest of the week looks.
Later, Rodney
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Post by lovelace on Nov 6, 2006 20:36:24 GMT -5
nice work Rodney!
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Post by Rodney Rochester on Nov 8, 2006 5:39:03 GMT -5
Thanks for dropping in Mike. Haven't seen you in a while.
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Post by lovelace on Nov 8, 2006 7:26:26 GMT -5
Very Hectic brother!
I still keep an eye on your log, just don't comment all the time ;D
I gotta figure out how to get a big bench like yourself. I remember years ago, you came into the gym about 75LBS behind me in the bench, now you are about 50Lbs ahead!
Keep working hard or like the old saying goes!
"Whatever your doing, don't stop...cause it is working!" ;D
I figured you would enjoy that one...LOL
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Post by Rodney Rochester on Nov 8, 2006 15:49:03 GMT -5
Very Hectic brother! I still keep an eye on your log, just don't comment all the time ;D I gotta figure out how to get a big bench like yourself. I remember years ago, you came into the gym about 75LBS behind me in the bench, now you are about 50Lbs ahead! Keep working hard or like the old saying goes! "Whatever your doing, don't stop...cause it is working!" ;D I figured you would enjoy that one...LOL Hahahaha! That's still a good one.lol
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Post by Rodney Rochester on Nov 9, 2006 19:52:28 GMT -5
Was originally planning on doing a double-shot workout today to make up for missing the otherday's workout but I was pressed for time due to unexpected personsal priorities this evening. So just hit tris and bis.
THURS. 11.9.06
Pushdowns: (back/shoulders supported against rest) 1x40x12 1x50x8 1x70x8 1x80x8
Kickbacks: (2 arm cross-bench) 4x15x12
s/s with
Zottman curls: 4x25x12
that's it for today. good workout for what it was.
Later, Rodney
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Post by Rodney Rochester on Nov 10, 2006 18:16:12 GMT -5
FRI. 11.10.06
This week has been almost murder on me to keep any workouts. Between abrupt personal commitments and scheduled appointments I haven't have time to turn around in the gym.
Later, Rodney
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Post by Rodney Rochester on Nov 13, 2006 18:48:11 GMT -5
I sat down earlier this past weekend and decided to change things up. I had originally decided to do a powerlifting meet in late Dec., but, the way things have been going the last 2 weeks have messed up any kind of a good peaking up to that meet so I've decided to do one in late Jan. '07(I had already told a good friend of mine about this earlier but not in detail on the specific meet).
There are 3 good meets in Jan '07 that I would love to do but I can only do 1 for that point in time. So I did what some would seem somewhat stupified, but, I thought was the farest way to go about it. I put the names of the 3 meets in a hat and drew one out. So I'm going to do the 2007 APF State Championships, Saturday Jan 27th 2007. Bench only until everything else is straight.
I hope the other meet directors whom know me don't take it personal. I will participate in theirs later on on '07.
This means that I will be taking the rest of this week off to set the new training cycle into proper sequince to peak on the 27th of Jan.
Thanks, Rodney
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Post by Rodney Rochester on Nov 14, 2006 5:43:40 GMT -5
Disreguard that last post. I talked to the meet director of that APF meet late last night and he don't have any raw competitors in the meet. It's only open, equipped. It's cool, though, I'll continue to focus on improving my overall bench strength 'til Jan. '07.
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Post by Doug Parrish on Nov 14, 2006 16:36:08 GMT -5
Well, if life hands you lemons, squeeze it in the next guy's water bottle when he's not looking and wait for the reaction.
Can't wait to see you post some meet results!
God Bless.
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Post by Rodney Rochester on Nov 15, 2006 5:39:44 GMT -5
Thanks Doug.
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Post by Rodney Rochester on Nov 21, 2006 5:51:27 GMT -5
O.K. --It's time to get this invasion tour restarted again. So, let's roll.
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Post by Rodney Rochester on Nov 21, 2006 6:38:48 GMT -5
MON. 11.20.06
Rotator cuff/Lion-Ox's
Beau Presses: 2x45x12 1x135x12 1x185x12 1x225x5 1x275x5 (wide grip-pointer finger on ring) 1x275x5 (med grip-pinky finger on ring) 1x275x5 (close grip-one hand spacing in from med grip)
Back supported Pushdowns: 1x40x12 1x50x8 1x70x8 1x90x8
Overhead rope ext.: 1x100x8 1x120x8 1x130x8
Zottman curls: 2x30x12
Seated Jack-knife crunch: 1xmyselfx12
Got the gym later than usual today,but, it was worth it. Layed my great-uncle, George W. Wooten's body to rest today. He was 78 and had a faith in GOD that was unmeasurable. He lived a good life and I know I'll stroll over heaven with him one day.
Today was a good day in the gym. I believe it could've been better. Taking some time off from time to time is a good thing for one's self to heal both mentally, physically and yes spiritually.
Rodney
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Post by Rodney Rochester on Nov 21, 2006 19:19:30 GMT -5
TUES. 11.21.06
Machine asst. chins: (wide-grip -- not ultra wide) 1x160/myselfx12 1x115/myselfx8 1x85/myselfx6 1x60/myselfx4
Reverse chin shrugs: (wide-grip -- not ultra wide) (4 sec pause at top) 2x60/myselfx12
Seated low cable rows: (triangle bar) 3x165x8
Seated low cable shrug: (d-bar short bar) (4 sec pause in the shrugged position) 2x165x8
Rotator cuff work: (now doing these at end of workout)
Worked-out solo tonight. This was an awsome workout tonight. Yes, true it was short and sweet. But it was truely one of the best lat/traps workouts I have ever done. It's very doubtful I would sell my Kelso's trap book on Ebay. This book I bought a couple of months ago is a gold mine for building the traps. Not just the top of them but all the way down to the tip of the v-point in the middle of the back. Can't wait 'til I start benching and deadlifting again.
Later, Rodney
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Post by Rodney Rochester on Nov 22, 2006 14:18:55 GMT -5
WED. 11.22.06
Bench lockouts: (in rack) (rack pins set @ 4 hole) 1x135x12 1x225x8 1x315x3 1x365x3 1x405x3
Close-grip bench: 1x275x3 2x315x3
Lying tri. ext.: (use curl bar) 1x105x5 1x125x5 1x145x5
Leg press calves: 3x200x12
Cable crunch: 1x40x12 2x60x12
Rotator cuff/Lion-Ox's (doing these at end of workouts)
Worked out solo today. Today's workout was another great one. I had more sets/weight in me for the rack presses. I also had 2-3 more sets@315 on the close-grips, however, I cut the workout short considering these factors:
1)age and wisdom 2)starting into a new training cycle 3)had trained my lats/traps hard yesterday 4)the gym will be closed thurs, 23rd so I trained today 5)leg day is Fri. and I'm not doubling these 2 togather
Will add a set to rack presses and close-grips as the weeks go on then rotate the exercises. I will be sore on turkey day, never-the-less.
Later, Rodney
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