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Post by vince148 on Feb 7, 2007 21:57:27 GMT -5
Wed 2/7/07 BP day cardio:treadmill, 5min.@3.0mph & 3.0 incline, 5min.@3.5mph & 3.0 incline BP:45x8x2sets, 95x5x2sets, 135x3, 2B:165x1, 185x1, 205x1; 3B:225x3, 245x3; 38Rage-X,3B:275x3; 1B:305x1; no boards:315x0...touched, but misgrooved at start and couldn't get it off chest, 315x0...touched, got it off chest, but then started back over face. Hand-off person made correction and I finished the lift, 315x1...touched, ok it wasn't pretty, but I did it. ly. db tri ext:40sx8x4sets sea. hammer iso row:180x8, 230x8, 250x8 sea. db cleans:30sx10x3sets conc. curl:25x10x2sets ea. arm
Praise God, I conquered two goals tonight. First, I finally was able to touch. Second, I hit my first ever 300+ bench. Yes, it was sloppy and it was a gym lift, but I now know that I can get it to touch and it's just a matter of getting the perfect groove and technique.
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Post by vince148 on Feb 9, 2007 11:42:09 GMT -5
Fri 2/9/07 SQ day Box SQw/greens(Preds):45x5, 135x3, 185x3, 225x2, 255x2x6sets...I felt much stronger than last week. Weights moved faster as well. pull-thrus:150x10x3sets band leg curls:3x15w/blue band GMs:1x15w/green, 1x15w/blue st. ab pulldowns:110x15x2sets
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Post by vince148 on Feb 10, 2007 17:57:39 GMT -5
Sat 2/10/07 DE BP/tris day speed BP(+1/2minis):45x8, 65x5, 85x3x9sets...3 alt grips 4B CGBP(+1/2minis):135x3, 175x3, 185x3, 195x3, 205x3 MGLO(#3):295x3, 315x3, 335x1, 355x1, 375x1...PR, 385x1...PR sea. hammer iso row:230x8x3sets face pulls w/fat rotator bar:90x10, 110x10, 120x10 ext. rot:2x12w/10#db ea. arm 100 rep tri pushdowns w/mini band cardio:treadmill, 15+minutes(1 mile) @ 3.5mph & 3.0 incline
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Post by vince148 on Feb 12, 2007 20:00:18 GMT -5
Mon 2/12/07 DL day 45 back raise w/purple around neck:bwt/10, 2x10w/50#, 1x10w/60# speed pulls off 2" plate:225x2singles, 245x2singles, 265x2singles parallel GMs w/buffalo bar:50x10, 100x10, 120x10 pull-thrus:150x12x2sets sea. hammer leg curl:90x8x3sets st. abs:110x15x2sets, did a set of st. obliques between the sets w/60# dumbell holds:20#dbs held for 30 sec. x2
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Post by vince148 on Feb 14, 2007 22:05:09 GMT -5
Wed 2/14/07 BP day BP:45x8x2sets, 75x8, 105x8, 135x5, 155x5, 170x5 5B CGBP:205x8, 205+1chain/8, 205+2chains/6...Wanted to do 8, but I kept hitting the uprights and that kept throwing me off my groove, so stopped at 6. tri pushdowns:80x8, 85x8x3sets sea. hammer row:230x8x2sets, 250x8 hammer shrugs:90x12, 140x12, 150x12 face pulls on lat mach. w.fat rot. bar:110x12, 120x12 rev. curl w/ez bar:30x10, 40x10
Had plans to go out with my wife tonight so I had had to workout alone during my lunch. So I made this an RE day to give myself a break. Will start hitting it heavy next week again as States are March 24 and I made my flight reservations for AAPF Nationals.
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Post by vince148 on Feb 16, 2007 14:48:55 GMT -5
Fri 2/16/07 SQ day Box SQ w/greens(Preds):45x5, 135x3, 205x3, 235x2, 265x2x5sets 45 back raise:3x10w/50#&purple band leg curl:3x15w/blue pull-thrus:150x12x2sets
My work sets were real tough today. I just didn't have a lot of energy. Next week I start cica max.
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Post by vince148 on Feb 17, 2007 15:16:01 GMT -5
Sat 2/17/07 DE BP day BP:45+1/2minis/8, (+1/2mon.minis):45x5, 70x3x2sets, 70+1chain/3x2sets, 70+2chains/3x2sets, 70+3chains/3x2sets...chains set for full deload; need more band tension for these as I want to make it more circa max weight. Next week, I'll add a mini. ly. tri ext on floor:60+1chain/8x3sets, 60+2chains/8 tri pushdowns:85x8, 80x8, 70x8x2sets low cable row w/fat rot. bar:120x8, 130x8x2sets sea. db cleans:25sx12x3sets one arm side lateral raise:1x12w/1chain ea. arm
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Post by vince148 on Feb 19, 2007 19:41:45 GMT -5
Mon 2/19/07 DL day ME GMs off pins(#7):185x5, 255x5, 305x5, 335x5, 355x5...10# PR Rev. bands DL w/greens: off 2" plates:225x2, 275x2, 315x2, 365x1, off floor(Preds):405x1, 435x1, 460x1...5# PR sea. hammer leg curl:70x10, 90x10x2sets pull-thrus:150x12x2sets mod. rev. hypers:2x10w/green & mon.mini
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Post by vince148 on Feb 21, 2007 21:47:25 GMT -5
Wed 2/21/07 BP day BP:45x8x2sets, 95x5, 135x3, Rev. greens:185x3, 225x3, 255x1, 285x1, 305x1...10# PR, 38 Rage-X, 2B:335x1, no boards:365x1...1 bd. away, 395x1...about 1/4" from touching, perfect form though. 5B, rev. greens, pinky inside rings, raw:315x5, 345x3, 355x3 sea. hammer iso row:230x8x3sets rope face pulls:110x12, 120x12 Tate's:35sx12, 40sx12x3sets
God continues to increase my strength. Give thanks to the Lord.
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Post by vince148 on Feb 23, 2007 14:44:21 GMT -5
Fri 2/23/07 SQ day...1st week of circa max Box SQ(suit on, straps down):45+greens/5, (+greens & purples):45x3, 135x3, 205x2, 235x2x5sets...these started out a little tough, but the last 3 sets got easier, 235+1chain/1, wraps:235+2chains/1...very easy 45 back raise holding bar:45x10, 65x10, 85x10, 85+1chain/10...I saw a video of somebody doing these, so I thought I'd try them. I really like these. Has possibilities for lots of variations. band leg curl:3x15w/blue
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Post by vince148 on Feb 24, 2007 15:45:18 GMT -5
Sat 2/24/07 DE BP day BP:45x8, 45+1/2mon.minis/5, 85x3x2sets, (+1/2mon.minis & 1/2 minis):85x3x4sets, 85+1chain/1, 85+2chains/1 2B(+1/2mon.minis & 1/2minis, no chains):95x3, 105x3 Floor Press:135x3, 185x3, 195x3, 205x3 skull crushers on floor:70x8x2sets, 70+1chain/8x2sets front pulldowns w/fat rot. bar:110x8, 120x8, 130x8 shoulder horn:10sx15x2sets
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Post by vince148 on Feb 27, 2007 10:41:25 GMT -5
Tue 2/27/07 DL day...sort of! Rev. hypers:50x10, 100x8x3sets, 50x15 pull-thrus:120x10, 140x10, 160x10 ly. leg curl:80x10, 100x10, 115x10 st. hip abd:40x10, 50x10x2sets ea. leg Y/Ns:2x15w/2 dbl minis around knees st. ab pulldowns:90x15x2sets st. side bends:70x15x2sets
I normally do my DL work on Mondays, but did it today instead because I "pulled" something in my low back on Sunday. All I was doing was bending over the dishwasher. Anyway, it got to be pretty sore by Monday morning. Bending over was real tough until things loosened up. So I spent yesterday just doing some stretching and band stuff to rehab it. Things were better when I got up this morning, although still pretty stiff and sore. The workout seemed to help as I felt much better by the time I was done. Getting out of the truck after the 35 minute ride was a little little difficult, but it is better now that I've been standing and moving again.
Seems like this happens about once a cycle. The pain is not really in the low back, it seems more like in the S-I joint to the hip area. I'm thinking more gluteus medius and/or left obliques. Bending to the left side is real painful until I can get things loosened up.
So, this kind of put things up in the air for the States (March 24). I was just going to use it to test my gear and set my openers for Nationals. But now I may forego States. We'll see. This usually clears up pretty quick.
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Post by vince148 on Feb 28, 2007 22:05:25 GMT -5
Wed 2/28/07 BP day BP:45x8, 75x5, 105x3, Rev. purples:135x3, 185x2, 225x1, 255x1, 280x1...5# PR 38 Rage-X w/rev. purples, 2B:275x2; no boards:295x1...width of finger from touching, 295x1...changed set-up, further from touching; unhooked bands, st. wt.:275x1...a hair away lockouts(pin#3):275x5, 315x5, 345x5 sea. iso hammer row:180x8x3sets rope face pulls:120x12x2sets band pushdowns:4x12w/purple
The next few weeks, I will work on touching with 275 as this will be my opening attempt come States and Nationals.
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Post by vince148 on Mar 2, 2007 14:31:43 GMT -5
Fri 3/2/07 SQ day...2nd week of circa max Box SQ(suit on, straps down):45+greens/5, (+greens & purples):45x3, 135x3, 185x2, 225x2, 255x2x5sets, wraps:275x1 speed pulls:225x3 singles, 275x3 singles sea. hip abd. mach:120x15x2sets st. abs:110x15x2sets st. side bends:80x15, 90 x15 ea. side
This was tough as I'm still pretty sore in my hip area. But PTL, I was able to complete my workout with some modification. I just did a single with heavier weight instead of adding chains. Depending how I feel next week, I may take the purples off and put a couple of chains on to reduce the tension on my hip. I also don't normally deadlift on SQ day either, but again, I just wanted to get some pulling in so that I can rest my hip area for the week.
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Post by vince148 on Mar 3, 2007 15:43:51 GMT -5
Sat 3/3/07 DE BP day BP:45+1/2 minis/8, (+2 dbl minis):45x5, 65x3, 85x3, 100x3x2sets, 100+1chain/3x2sets, 100+2chains/3x2sets 5B, pinky on ring:275x5, 315x3, 325x3 skull crushers on floor:70+1chain/8x4sets sea. iso hammer row:180x8, 200x8, 220x8 rear delt mach:60x12, 70x12
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