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Post by lovelace on Feb 5, 2007 20:37:19 GMT -5
Michelle and I are going to do this together, so we both know it is a long road to get back to even close to where I was a couple of years ago. I have been sick since last Tuesday and my throat is still real sore. Wanted to put the workout off til tomorrow, but I know I committed to this.
Blessed Be His Name!
The first four weeks of this is going to be doing more reps on the so called heavy day. To get back into the groove.
warm up
bar x 10
95x8
135x8
185x5
225x8x1
225x7x1
225x3x1
(these didn't go too well. Was hoping for 225x8x3. Just didn't have the energy)
Tricep Ext
35db's x 8 x 3
Overhead Press Machine
125x8x2
125x5x1
Side Lat. Raise Machine
100x8x3
Lat P/D Machine
250x8x3
20 minutes on the treadmill.
Throat is sore and caughed the whole time...still feels good to be back at it.
To be a great leader, You must be a great follower!
God Bless, Mike
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Post by lovelace on Feb 8, 2007 21:12:30 GMT -5
Praise His Holy Name!
Warm up with bar x 10
95x8
speed sets wide, normal, close grip
155x3x9
Tricep p/d
80x8x3
Face Pulls
80x8x3
One arm db rows
75x8x3
Concentrated Curls( I have never done curls for powerlifting)
80x8x3
20 minutes of cardio
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Post by Rodney Rochester on Feb 9, 2007 12:10:09 GMT -5
Alright!!!!
That's what I'm talking about ROCKY!!!!!
Way to bring it, LOL.
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Post by vince148 on Feb 9, 2007 12:42:46 GMT -5
Concentrated Curls( I have never done curls for powerlifting) 80x8x3 The only reason I do curls is to provide a little more arm mass to support the weight. Also, you don't want to have a major imbalance between antagonistic muscles. That leads to injuries. However, I have been cutting back on my weekly 4 total sets of bis work because it seems to help me get in my shirt easier. |
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Post by Tom Isbell on Feb 10, 2007 12:53:35 GMT -5
Nice to see you hitting the iron again.
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Post by lovelace on Feb 13, 2007 21:00:25 GMT -5
2/13/07
Blessed Be His Name!!
warm up on bench
bar x 8
95x8
135x5
185x3
225x8x2
225x5x1
Tricep Ext
40db'sx 8x3
DB Shrugs
100db's x 8x3
One arm db rows
80db's x 8x3
Lat Pull Downs
210x8x3
20 minutes of cardio
Still a long ways to go, but starting to feel better about things.
God Bless, Mike
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Post by lovelace on Feb 19, 2007 20:51:17 GMT -5
Yes Lord, Yes Lord, Yes Yes Lord!!!!!!!!!
bench workout
bar x10
135x5
185x5
225x8x2
225x7x1
Tricep Ext
40x8x3
Face Pulls
100x8x3
Hammer Strength Lat Rows
230x8x3
Over Head Press
150x8x3
Cardio 20 minutes
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Post by Rodney Rochester on Feb 20, 2007 8:01:17 GMT -5
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Post by lovelace on Feb 20, 2007 20:53:39 GMT -5
Peak. I need to get out there sometime and get my stuff...maybe catch a workout with you guys while I am at it?
You're looking strong brother. How did the judging go in Shelby?
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Post by lovelace on Feb 20, 2007 21:00:33 GMT -5
Leg Workout...first time in about 6 months....OUCH  Matthew 18:4 Whosoever therefore shall humble himself as this little child, the same is greatest in the kingdom of heaven. Well, the Lord really humbled me today and made me ask myself, WHY ARE YOU WANTING TO DO THIS AGAIN?  Squats no belt, deep as I can go!!!!!!!!!!! bar x 10 135x10 225x10x3 standing gm's 135x10x3 standing calf raises #8x10x3 leg extensions 150x8x1 Hip abduction machine(wide as i could go...ouch) 150x8x2 150x5x1 abs I had forgot how much I love squatting! ;D This workout reminded me of the old days in the power pit deadlifting. After the workout, my legs were quivering. My hamstrings were screaming on the first set of 10 squats. We went into the Harris Teeter afterwords, I had to leave and get some air....I was about to puke! Getting in to the truck to leave, I had to reach down and pull my left leg in to the truck. I am so sore, I am not going to eat supper. That is bad!!!!! Man I love leg days!    ;D  Glory to His Name! |
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Post by vince148 on Feb 20, 2007 21:41:03 GMT -5
Squats are fun! I love squats!
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Post by pastorjeff on Feb 20, 2007 23:35:39 GMT -5
I love sqauts too. My gym has the weights upstairs, and its so fun to walk down them after a hard leg day. Keep up the good work, I am working on the bench tomorrow.
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Post by Tom Isbell on Feb 21, 2007 11:51:49 GMT -5
I have grown to like squats over the last year.
I actually look forward to them like I do on bench day.
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Post by Doug Parrish on Feb 21, 2007 13:54:28 GMT -5
Squat day is my favorite workout day. As much as I hate "squatting" I really enjoy the "squat" if that makes any sense.
This week was GREAT! De-loads baby!
:')
God Bless.
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Post by lovelace on Feb 26, 2007 21:24:45 GMT -5
Glory to His Name!
Whole workout today, including 20 minutes of cardio was 65 minutes.
Bench
bar x 10
95x5
135x5
185x5
245x6x2
245x5x1
DB Tricep Ext
40x8x3
hammer strength lat row
230x8x3
Over head press machine
150x8x3
side lateral machine
125x8x1
100x5x2
Abs
"Repent, for the kingdom of heaven is near."
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;D 
