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Post by vince148 on Jan 19, 2007 13:31:08 GMT -5
Fri 1/19/07 SQ day...week 2 of HBT Box SQ(Preds):45+blues/5, (+blues and greens):45x3, 75x3, 105x2, 135x2, 155x2x5sets...15#PR, last set was real fast 45 back raise:2x10w/50# & purple, 1x10w/60# & purple band leg curl:3x10w/blue pull-thrus:150x12x2sets
Thanks, Doug. Back was much better with no discomfort the last couple of days. Although I had a very slight twinge when I was setting up for a set of back raises. Then it was gone.
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Post by vince148 on Jan 20, 2007 16:07:38 GMT -5
Sat 1/20/07 DE BP/tris day speed BP:45x8, (+1/2minis all sets):45x5, 75x3x3sets, 75+1chain/3x3sets, 75+2chains/3x3sets MGLO(+1/2mon.minis & 2 chains):135x5, 185x3, 225x3, 245x3 skull crushers on floor:60+1chain/8x3sets, 60+2chains/8 tri pushdowns:70x20, 80x20 sea. db cleans:35sx10x3sets rope face pulls:100x12x2sets conc. curl:25x10x2sets ea. arm
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Post by vince148 on Jan 22, 2007 17:46:46 GMT -5
Mon 1/22/07 DL day GMs off pins(#7):185x5, 235x5, 275x5, 295x5, 315x5 DL off floor(Preds):225x2, 275x2, 315x1, 355x1 off 2" plates:225x3x3sets GHRs:3x10w/25# plate pull-thrus:80x12x2sets
I could tell that my back was not quite 100% yet after tweaking it last week. But not bad for pulling at 8:30 in the morning.
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Post by vince148 on Jan 24, 2007 21:40:42 GMT -5
Wed 1/24/07 BP day BP:45x8x2sets, 75x5x2sets, 105x3, rev. bands, purples:135x3, 165x3, 195x3, 225x1, 245x1, 275x1...PR...Finally!, have been trying for this for the past 2-3 months. add 38 rage-x and 2B:315x1; 1B:325x1; no boards:340x1, 355x1...both still 1/4"-1/2" from touching shirt and 4B, no bands:315x3; no boards:305x1...1/2" away shirt off, 4B CGBP:245x4, 255x4 iso hammer row:270x8x3sets band pushdowns:8x6sets w/purple
Definitely getting stronger, but still having trouble with that last little bit.
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Post by vince148 on Jan 26, 2007 12:47:25 GMT -5
Fri 1/26/07 SQ day...last week of HBT Box SQ(suit on, straps down):45+blues/5, 45+blues&greens/3, (+blues/greens/purples):45x2, 75x2, 105x2x3sets, 135x1, 155x1, 175x1(about 605 at top)...got my goal weight so I stopped there. pull-thrus:150x10x3sets band leg curls:3x15w/blue mod. rev hypers:3x12w/green & mini st. ab pulldowns:100x15, 120x15
Nothing beats driving over an hour in the snow to workout, have your hardest workout, drive home over an hour, then have to shovel 6-7" of snow. I'm tired!
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Post by lovelace on Jan 26, 2007 23:10:35 GMT -5
WOW Vince, where did you say you live again?
Do workout!
God Bless, Mike
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Post by vince148 on Jan 27, 2007 15:13:14 GMT -5
Sat 1/27/07 DE BP/tris day DE BP:45x8, 45+1/2minis/5, (+1/2purples only):45x3, 70x3x6sets, 85x3...kind of a heavy band tension workout. MGLO(pin#3)+1/2minis:225x5, 275x3, 275x1chain/3x2sets, 275+2chains/3...kept playing with chain height to see what would work better. hammer iso row:270x8, 290x8, 300x8 sea. db cleans:30sx10x3sets Tate's:40sx8x4sets one arm side laterals:1x10w/1 chain...set the chain on a bench so when my arm was down, the chain would be fully deloaded and fully load as I raised it. Worked pretty good.
Mike...I live in the "Thumb" of Michigan.
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Post by vince148 on Jan 29, 2007 11:13:18 GMT -5
Mon 1/29/07 DE DL & cardio Rev. hypers:50x10, 100x8x3sets, 150x8 speed pulls off 2" plates:225x3singles, 245x3singles leg curls:100x10, 115x10, 130x10 hyperextension:15w/bwt, 15w/25# treadmill:10 minutes at 3.0mph and 3.0 incline
I'm going to go to a 14 day DL cycle. Weeks 1 & 3 will be ME DL while weeks 2 & 4 will be DE work. However, on week 4, I'm not going to do any pulling.
Also, I'm starting to do some cardio. Not quite sure how I will approach it. My blood pressure was really high over the weekend. Don't know if it was because of the heavy lifting combined with white knuckle driving and snow shoveling that made it get out of control. But I do know that it was not in the range where I like it. So some changes are definitely needed in this area.
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Post by vince148 on Jan 31, 2007 21:50:24 GMT -5
Wed 1/31/07 BP day cardio: treadmill 15 minutes at 3.0-3.5mph and 3.0 incline BP:45x8x2sets, 75x5x2sets, (+2chains):75x3, 105x3; add 2B:135x3, 155x3, 175x3, 195x3, 205x3; add 40 Rage-X, 2Bw/chains:245x2, no boards:255x2...both touched; put on 38 Rage-X, 2Bw/chains:275x1, 1Bw/chains:295x1...PR 5B, pinky on rings, no chains:275x3, 305x3, 315x3 ly. db tri ext:40sx8x4sets rear delt mach:50x12, 60x12x2sets
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Post by vince148 on Feb 2, 2007 14:08:11 GMT -5
Fri 2/2/07 SQ day Box SQw/greens(Preds):45x5, 95x5, 135x3, 175x3, 205x2, 235x2x6sets...first couple of sets felt heavy and were slow, so I did an extra set. 45 back raise:bwt w/green/10, 1x10w/25#&green, 1x10w/35#&green band leg curl:3x15w/blue pull-thrus:150x12x2sets
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Post by pastorjeff on Feb 2, 2007 19:56:54 GMT -5
What do bands do?
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Post by vince148 on Feb 2, 2007 20:40:42 GMT -5
The technical explanation is that they overload the eccentric portion of the lift. IOW, they make you go down faster. When you combine bands with squatting to a box, you create a "stretch reflex" on the box which builds up into kinetic energy to get you out of the hole.
My explanation is that they teach you to push faster and harder. If you descend real slow, and sit on the box, you will get stuck on the box if you don't have enough "speed" to get you out of the hole. The other aspect is that as you're coming off the box, the tension of the bands increases, teaching you to push harder through your sicking points.
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Post by vince148 on Feb 3, 2007 17:07:25 GMT -5
Sat 2/3/07 DE BP/tris day BP:45+1/2minis/8, (+1/2purples):45x5, 65x3, 85x3x6sets Floor Press(+2chains):45x5, 95x3, 135x3, 155x3, 175x2 4B CGBP:185x8, 205x8, 225x8 hammer iso rows:180x8, 230x8x2sets front pulldowns w/fat rotator bar:100x10, 110x8, 120x8 high pulls:95x8, 95x10 one arm band pushdowns:4x12w/mini ea. arm cardio:treadmill, 15min @ 3.5mph and 3.0 incline
God is good. Felt God's guidance and protection today. I work from 10-12 on Saturday. I was just getting ready to leave about 11:45 to go workout at the gym which is about 30 minutes away. Then, I get a last minute call for a late customer who is en route and is still about 25 minutes away. So I tell her that I'll wait. (Of course, under my breath I'm thinking "How dare someone call me this late; I'm practically out the door." Meanwhile, it's snowing a little harder. Well, she comes in and by the time we're done, it's already near 12:30. Well, this gym closes at 2:00, so by the time I would have gotten there, it would be a rushed workout. So instead, I go to the gym where I train on Wednesday, which is across town from where I work, about 10 minutes.
Well, when I finally leave the gym, it's REALLY snowing hard. I go to the bank to make my deposit. And as I leave the bank, it starts clearing up. But when I got to the main road, the snow was blowing bad. It was whiteout most of the way on this road. You couldn't see past the front of your car. Finally, turn off on to the next road, still 20 miles from home. It's still blowing, but at least visibility was better. On the way home, I passed about 3 cars that were off the road.
Well, God got me home safely. And it was just clearing up as I was getting into town. So, I started out a little upset because my plan A was changed. But God's plan B was better as he was looking out for my safety. Praise the Lord!
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Post by Doug Parrish on Feb 5, 2007 13:59:29 GMT -5
"Well, God got me home safely. And it was just clearing up as I was getting into town. So, I started out a little upset because my plan A was changed. But God's plan B was better as he was looking out for my safety. Praise the Lord! "
Amen! God knows what He is doing!
By the way, nice explanation on what the bands do.
God Bless.
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Post by vince148 on Feb 5, 2007 14:04:58 GMT -5
Mon 2/5/07 DL day SSB GMs off pins(#7):145x5, 195x5, 235x5, 265x5, 285x5...PR band DL w/tpl wrapped minis,off 2" plate:225x1, 245x1, 265x1, off floor:285x1, 305x1, 305+1chain/1 mod rev. hypers:3x12w/green cardio:treadmill 6 min. @ 3.5mph & 3.0 incline, 9 min. @ 4.0mph & 4.0 incline
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