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Post by Rodney Rochester on Nov 24, 2006 7:38:02 GMT -5
FRI. 11.24.06
No leg work today. My boyz decided they wanted to come down for the weekend. So I'm leaving here shortly to get them. They live 2.5 hrs away. Haven't seen them since early summer. Seee you all Mon. Have a great weekend everyone.
Later, Rodney
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Post by Rodney Rochester on Nov 27, 2006 21:35:20 GMT -5
MON. 11.27.06
Bench press: 2x45x12 1x135x12 1x225x5
Beau presses: (pause at bottom w/5sec pause 3/4 way up) 3x300x3 (new pr)
Back supported pushdowns: 3x80x8
Overhead rope ext.: 1x120x8 1x150x8 1x170x8 (new pr)
Zottman curls: (standing) 3x20x12 (braincramp -- thought I did 2x20x12 but I did 2x30x12, oh well catch it up next workout)
Juice worked in w/me tonight. He's lookin' strong on his tri work. Overall workout was great. My left elbow wanted to tighten up for some reason tonight during the workout. Hhhhmmmm. It's o.k. now as I'm writing this log.
Later, Rodney
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Post by Rodney Rochester on Nov 28, 2006 16:48:56 GMT -5
TUES. 11.28.06
Pulldowns to chest: (using long d-bar) 1x80x12 1x100x8 1x140x6 1x170x4 1x200x2 1x140x12
Pulldown shrugs: (using long d-bar) (4 sec pause at bottom) 2x140x12
Lat Shrugs: (set up on multiple angle incline bench) (start @ 45deg) (4 sec pause at top) 2x50x12 (set up @65deg) (4 sec pause at top) 1x50x12
Rotator cuff/Lion-Ox's
Lifting solo this afternoon. Workout was great (eventhough I'm still testing these trap exercises). These exercises are great -- for short and sweet workouts. I'm feelin' my lower traps -- all the way down. Cool stuff here, Bros.
Later, Rodney
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Post by Doug Parrish on Nov 28, 2006 16:53:28 GMT -5
You must have gotten Kelso's book of shrugs with all the trap work you're doing! Careful with all that trap work or your traps will get in the way of your hat!
:')
God Bless.
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Post by Rodney Rochester on Nov 29, 2006 5:32:41 GMT -5
You must have gotten Kelso's book of shrugs with all the trap work you're doing! Careful with all that trap work or your traps will get in the way of your hat! :') God Bless. Ha, ha. That's pretty good, Brother. Trying to help build up my bench stability as well as other exercises.lol. GOD bless.
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Post by Rodney Rochester on Nov 29, 2006 16:18:48 GMT -5
TUES. 11.28.06
I figured I'd try a different, yet slower approach to losing unecessary bodyfat and fluid. I'm about 35lbs over my desired bodyweight. I hate walking/running the treadmill. Especially when I'm finished w/my workout. All I want to do is take my hungry self home and feed this body so it can get stronger. I've tried different types of bb diets that have made my strength to a dive within 2-3 weeks like Mike Tyson's k/o punch. So I talked w/my wife and we decided to do something we would enjoy doing togather. We have a beautiful neighborhood so we decided to walk it through. It is approx. 1.1 miles ; that equals 1 lap. So we're taking it and gradually working our way up to multiple laps. We will do this everyday we can.
Today we made 1 lap.
Later, Widow
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Post by Rodney Rochester on Nov 29, 2006 17:08:58 GMT -5
WED. 11.29.06
Made 1 lap around the neighborhood.
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Post by Rodney Rochester on Nov 30, 2006 17:53:59 GMT -5
THURS. 11.30.06
Close-grip bench: (in power-rack) 2x45x12 1x135x12 1x225x8 1x265xdropped 1x265x5
Bench lockouts: 1x315x0 (not working)
Lying tri. ext.: 1x105x8 (not working either)
no other exercises follows
Very p/oed this afternoon. None of the guys I train with showed . I waited a half an hour before finally starting.I rely on myself most of my workouts, but when your jacked all day long about the w/o that's getting ready to take place later this afternoon w/your bros and they leave you hangin' -- especially on a heavy day that everone was to be ready to break some pr's on. No oprior calls or nothing. Then you look for the alternative -- someone to lift-off, but, no-one else is in the gym to w/o but you. So I start with my w/o. Everything is going good so far on the warm-up. Then I drop 265 (for no reason at all) right out of my hands half way up and bounced onto my chest. That's my first drop, hopefully my last. Good thing I had a good arch and was tight and lungs full of air. I felt it and I'm o.k., really. I grab the bar and throw it up like it was air. Got up, said a few choice words and set up for bench lock-outs. Loaded the bar @315 on the pins and it wouldn't move. Any other day I would be slammin' this weight.So, the rest of the w/o just wen't downhill -- quick. I'm there for them even on my off day (if they let me know ahead of time).
I've got to re-align some things, that's for sure. There's another w/o day coming up and I'll be there with or w/o anybody.
Later, Rodney
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Post by Rodney Rochester on Dec 2, 2006 10:39:37 GMT -5
FRI. 12.1.06
Celebrated my Mom's b'day today! She wanted to come over to our house to have her b'day. Stayed w/us 'til afetr 8pm. It was good to have Mom over. Since my leg work is still under therapy construction and not in a extremely high weigh caliber squat/deadlift status -- spending another day with my Mom is definitely more important, reguardles of where I rank in powerlifting.
Later, Rodney
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Post by Rodney Rochester on Dec 4, 2006 21:02:03 GMT -5
MON. 12.4.06
Bench press: 2x45x12 2x135x12 8x225x3 (non-speed)
Back supported pushdowns: 3x90x8
Overhead rope ext.: 1x150x8 1x170x8 1x200x8 (new pr) (no more weight on this stack)
(throw-in) Supended-chain push-ups: (on smith machine bar) (feet on high box) 5xmyselfx10
Zottman curls: 2x30x12 (arms are shot -- do more sets next w/o)
Rotator cuff/Lion-Ox's
I needed this kind of w/o tonight -- compared to what I've been having. Tonight's w/o was outstanding!!!Gim'me some love. Eddie and I decided to do some chain push-ups tonight. Was awsome finishing exercise. A lot of pump w/some burning added in.
Later, Rodney
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Post by Doug Parrish on Dec 5, 2006 9:27:53 GMT -5
Gotta hand it to you, YES yesterday's workout was outstanding! Rope overheads scream at me "Don't Do IT!" so my hat is off to you!
Happy late birthday to your Mom!
God Bless.
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Post by Rodney Rochester on Dec 5, 2006 16:56:08 GMT -5
Gotta hand it to you, YES yesterday's workout was outstanding! Rope overheads scream at me "Don't Do IT!" so my hat is off to you! Happy late birthday to your Mom! God Bless. Thanks for that, Doug. GOD bless, Rodney
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Post by Rodney Rochester on Dec 5, 2006 16:57:10 GMT -5
TUES. 12.5.06
Pulldowns to chest: (use d-handle long bar) 1x100x12 1x120x8 1x160x6 1x190x4
Pulldown shrugs: (4-sec pause at bottom) 4x190x12
Lat shrug: (4-sec pause at top) (35 deg. angle inc.) 2x50x12 (4-sec pause at top) (65 deg. angle inc.) 2x50x12
Solo w/o today. Really hit the traps hard. These extra trap exercises are really working for me. I'm def. seeing an increase in stability strength.
Later, Rodney
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Post by Rodney Rochester on Dec 7, 2006 18:21:44 GMT -5
THURS. 12.7.06
Front to rear leg swings (each leg) Side leg swings front to back (each leg)
Squats: (speed/breathing -- all sets) (rest about 30 sec between sets) 1x45x12 1x135x7 4x225x7
(rest about 30 sec between sets)
Front squats: (speed/breathing -- all sets) (rest about 30 sec between sets) 3x95x7
(supersetted these w/romainian deadlift)
Romainian deadlift: 3x135x7
Single d.bell bresthing squats: (rest about 30 sec between sets) (you can do thes on the floor or or between 2 flet utility benches) (i do them between 2 benches) 3x80x5
Dragon walk: 1xmyselfx30 feet
Cindy's world workout's -- this is just one of the many she has. for cardio/strength/ and overall endurance rolled up into one workout. She is a 2nd degree balck belt in Tia Kwan Do @ Tiger Kim's studio; as well as a 3x certified personal trainer. I worked in with big Ron (the gym owner today). I do these type of workouts w/her every so often. I will be doing a lot more of these w/o's after my meet in Jan. '07. Low back, glutes, hams, inner thighs and quads are fried.lol. The cardio blast you get from these w/o's are outstanding. The strength rebound to p/ling is great also. She's trained me w/these types of w/o's before. Def. some of my best w/o's.
Later, Rodney
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Post by Rodney Rochester on Dec 7, 2006 18:49:25 GMT -5
THURS. 12.7.06
You're probably wondering why I haven't been walking my neighborhood this week. My wife's Mom broke her hip Sun. evening. Had to have surgury on it Mon. afternoon. She just left the hospital today to go to a therapy center for at least 3 weeks. I have been hitting the gym immediatly after work then going to the hospital to visit then home. I will hit it again this Fri..
Later, Rodney
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