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Post by Rodney Rochester on Dec 8, 2006 18:23:55 GMT -5
FRI. 12.8.06
Seated cable curls: (hammer attch.) 1x30x8 1x50x10 1x60x8 1x70x4
super-setted w/
Low-cable concentration curls: 1x20x8 1x40x10 1x50x8 1x60x4
burnout set
Standing barbell curl: (w/arm blaster) 1x55x12
Behind back wrist rolls: 3x55x20
supersetted w/
Seated wrist rolls: 3x25x20
Cable crunch: 1x40x12 2x60x12
That's it for that workout. Good one though. Got some very good pump as my bi's tried to almost lock w/me. Tight, very tight. Lots of bi and forearm stretching.
Later, Rodney
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Post by ernie on Dec 9, 2006 0:47:45 GMT -5
Lookin' strong rodney...
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Post by Rodney Rochester on Dec 9, 2006 9:48:21 GMT -5
Thanks for the props and for doppin' by Ernie.
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Post by Rodney Rochester on Dec 10, 2006 11:22:06 GMT -5
SAT. 12.9.06
One lap around the neighborhood 1.1 mi./km. A little cool today but, nice out.
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Post by Rodney Rochester on Dec 10, 2006 11:39:48 GMT -5
SUN. 12.10.06
Made one lap this morning. Cold but, sunny. Still working out some of the lingering sorness in my quads.lol Knee seems to be fine, a little ackey (maybe due to the cold) but will keep an eye on it
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Post by Rodney Rochester on Dec 11, 2006 18:34:51 GMT -5
MON. 12.11.06
Rotator cuff/Lion-Ox's
Bench press: 2x45x12 2x135x12 8x250x3
Overhead rope ext.: 1x170x8 1x190x8 2x200x8
Back supported pushdowns: 3x100x8
Seated jack-knife crunch: 2xmyselfx12
Trained solo today. W/o was very good today. Cycling my bench back up to hopefully peak a new max @ the Jan. 27th '07 meet. Hitting the tris hard for the next few weeks.
Later, Rodney
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Post by Rodney Rochester on Dec 11, 2006 19:11:28 GMT -5
MON. 12.11.06
Made 1 lap around the neighborhood today, 1.1 mi/km. The air felt good to breath in today. Weather was very mild. Sun was going down as we walked.
Later, Rodney
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Post by Doug Parrish on Dec 12, 2006 9:46:27 GMT -5
Watch out, RR. That walking will spoil you!
:')
God Bless!
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Post by Rodney Rochester on Dec 13, 2006 5:53:12 GMT -5
Yeah! it will . . . but I'm takin' the slow route to losing bodyfat. Everytime I try to get on a b/b diet I lose strength quicker than I lose fat. lol.
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Post by Rodney Rochester on Dec 13, 2006 5:53:48 GMT -5
TUES. 12.12.06
Bent-over csable rows: (1 sec pause, d-handle bar) 1x70x8 1x90x8 1x110x8 1x130x8 1x150x8 1x170x8
D.bel shrugs: (4 sec pause) 1x40x8 1x60x8 1x80x8 1x100x8
D.bell-bent laterals: (4 sec pause) 2x10x8
Lat shrug: (4 sec pause) (35 deg inc.) 3x50x12 (65 deg inc) 2x50x12
W/o'ed solo today. Outstanding lat and trap w/o today. Felt strong throughout session -- lots of tightness in the lats and middle traps.
Later, Rodney
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Post by Rodney Rochester on Dec 13, 2006 15:57:03 GMT -5
TUES. 12.12.06
No walking today. Went with Wife to see her Mom at the therapy center for a little while.
Later, Widow
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Post by Rodney Rochester on Dec 13, 2006 18:03:02 GMT -5
WED. 12.13.06
Made 1 lap around the neighborhood today, 1.1 mi/km. Not bad out today. Nice evening for a stroll.
Later, Rodney
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Post by Rodney Rochester on Dec 14, 2006 18:55:07 GMT -5
THURS. 12.14.06
WAVE #1: Set #1:
Leg press: 1x225x20
(no rest)
Stool step-ups: (set @ just below knees) (each leg) 1xmyselfx20
(no rest)
Squats w/d.bell press combo: (set bells on shoulders and press once @ top) 1x15x10
(rest 20 sec) ---------------- Set #2: Leg press: 1x225x20
(no rest)
Stool step-ups: (right leg only) 1xmyselfx20
(no rest)
Squat w/d.bell press combo: 1x15x10
(rest 20sec) ----------------- Set#3: Leg press: 1x225x20
(no rest)
Stool step-ups: (left leg only) 1xmyselfx20
(no rest)
Squat w/d.bell press combo: 1x15x10
(rest 20sec) ----------------- Set #4: Leg press: 1x225x10
(no rest)
Stool step-ups: (both legs) 1xmyselfx10
(no rest)
Squat w/d.bell press combo: 1x15x5
(rest 1 min) ------------------ WAVE #2:
Lying ham crunch: (lie on back on floor) (put large swiss ball under calves) (place arms out to the sides for stability) (raise hips up off floor high as possible and hold them there) (using only your heels -- pull the swiss ball into your hams and push it back out) (rest 20 sec between sets) 2xthe ballx10
The skate: (hold hands up to shoulders) (keep head and upper body erect at all times) (now glide to the left, stop, as the right foot glides behind the left w/out touching the floor) (repeat for the right side) (this exercise is timed for one minute each set) 2xl&rx1 min
(limp over to treadmill) ------------------------------ Wave #3
Treadmill: (4 laps or 1 mile/km)
Stretching
That's it; you done for today.
Yep. You guessed it. I was in Cindy's world again. Big Ron and I payed the price again for the girly w/o's the other gym members call these. Basically, never the same thing twice. This w/o may seem to be a very long volume w/o, but, it's really not. I exploded it so you could see and understand it better. Wave 1 and 2 only took me about 18 min. to do. Wave 3 took me 25 min. to walk b/c all my lower body was screamin' at me what did I do to deserve this. These w/o's are very excrushiating for "girly w/o's". I love 'em and I'll be back next thurs. for more.
Later, Rodney
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Post by Rodney Rochester on Dec 15, 2006 21:53:38 GMT -5
FRI. 12.15.06
Lat machine curls: (use curl bar attch.) (stop @ top and bottom of movement to break momentum) 1x60x8 2x100x10 1x70x20
(s/s with)
Inc. d.bell curl: (stop @ top and bottom of movement to break momentum) 2x35x10 1x20x14 (failure)
Behind back wrist rolls: (40 sec rest between sets) (fixed straight bar) 2x55x20 (fixed curl bar) 3x55x20
(s/s with)
Seated wrist rolls: (40 sec rest between sets) (fixed straight bar) 2x25x20 (fixed curl bar) 3x25x20
Cable crunch: (stop @ top and bottom of movement to break momentum) 1x40x12 5x60x12
stretching
Eliptical trainer: forward 5min reverse 5min forward 2min reverse 2min
That's it for today. Did eliptical trainer b/c I went w/my Wife to see her Mother at the therapy center. Great bi's and forearm w/o today. Forearms are jacked so much I could hardly hold the rope for cable crunches. LOL. Abs work was good today.
Later, Rodney
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Post by Rodney Rochester on Dec 17, 2006 7:41:24 GMT -5
SAT. 12.16.06
Did my walking today with my Wife at 4 stores,Christmas shopping and 2 stores, grocery shopping. Actually we had a really good time out togather today; considering the obnoxious people that were out. This should cover my walk around the neighborhood. LOL.
Later, Rodney
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