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Post by willbrothers on Jun 10, 2007 16:31:36 GMT -5
We had a great workout today.
Me and my training partner have been doing a new bench routine for about 6 weeks and it is starting to pay dividends. I got 325 competition form with a pause and lockout and just missed 335. To put that into perspective, my max before this program was only 315. Also, I have dropped to 175 pounds - so I feel healthier.
Paul got 295 competition legal - that's a 15 pound improvement! Did I forget to mention that he just turned 50 and is in the 165-181 class?!
From there we did 6 sets of incline dumbbell presses, 6 sets of decline dumbbell presses, 6 sets of weighted dips, 6 sets of cable crossovers, 6 sets of flat bench dumbbell presses, 3 sets of 20 pull-ups, 3 sets of roman chair sit-ups (50 reps), 3 sets of side bends w/ 45 lb plate for 100 reps each, 3 sets of leg raises and 3 sets of weighted crunches.
Tough day, but very productive God Bless, William
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jason
Junior Member
Posts: 72
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Post by jason on Jun 12, 2007 8:23:01 GMT -5
Geeze that salot of great work with a ton of volume . I thought I was reading a book lol..Great job
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Post by Tom Isbell on Jun 12, 2007 12:48:49 GMT -5
william: Are you training with Paul Demarchis?
If so he is a great guy. I like him a lot.
are you going to get him bodybuilding too?
He has the build for it.
Tom
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Post by willbrothers on Jun 13, 2007 22:07:33 GMT -5
Thank you Jason!
Yep, me and Paul are training together along with Sam warren. This leads to todays workout.
Close grip bench w/pause, 10X230, 8X250, 6X265, 4X280 - Me - @174lbs bodyweight 10X185, 8X200, 6X215, 4X230 - Paul - @178lbs bodyweight 10X165, 8X175, 6X185, 4X205 - SAM - @136lbs bodyweight
Then me and Sam (Paul had to go) did 5 sets of 10-12 reps incline bench with a pause, 185 - me, 135 - Sam, 5 sets of 10-15 reps of weighted dips, 5 sets of bench pull-overs - 85 - me, 65 - Sam, 5 sets of cable flys, 3 sets of 50 reps - weighted roman chair sit - ups, 3 sets of 100 side bends - each side w/45lb plate, 3 sets of heavy weighted crunches and finshed with 3 sets of 25 pull-ups.
Trying to get them both to come over to bodybuilding and be two - sport athletes. I'm not leaving powerlifting, but adding bodybuilding - hoping they will too!
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Post by willbrothers on Jun 17, 2007 21:48:25 GMT -5
Great workout today.
230 X 10, 250 X 8, 265 X 6, 280 X 4 all paused. 5 sets of incline with 75 lb dumbbells, 5 sets of decline with 100 lb dumbbells, ? sets of pull-ups. Tough ab work. Not as much volume but a great deal of quality work.
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Post by willbrothers on Jun 17, 2007 21:49:47 GMT -5
Oh yeah and just for fun, one set squats @ 315 10 reps, one set @ 365 8 reps and 405 4 reps. Had to get at least a little leg work today.
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Post by willbrothers on Jun 20, 2007 21:10:05 GMT -5
close grip: 205X10, 220x8, 235x6, 250x4 chest flys: 15 reps each@80, 90, 100, 110, and 120 lbs pullovers 80 lbs @ 15 reps, 5 sets, incline db presses: 85 lb dbs @ 10 reps 3 sets decline db presses: 100 lb dbs @ 10 reps 3 sets flat:100 lb dbs @ 10 reps 3 sets
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Post by willbrothers on Jun 24, 2007 22:31:49 GMT -5
I've been having some real good ones lately thanks to great training partners and to the Lord allowing me to be healthy and training well.
Today I had chest - I was going to do back and chest but had to go to a birthday party.
I did (flat bench) 8 @ 255 6 @ 270 4 @ 285 2 @ 300 all paused reps with strict form then I did 3 sets of 8 reps @ 275 on decline then 3 sets of 8 @ 225 on incline 3 sets of 12 @ 85 on pull-overs Finished everything off with some sets of 25 on pull-ups Very productive day!
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Post by willbrothers on Jun 24, 2007 22:33:06 GMT -5
BTW I'm trying to mix in incline and decline to get better chest proportion. Hopefully it will work. July 21st is just around the corner.
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Post by willbrothers on Jun 26, 2007 5:41:52 GMT -5
Did legs and biceps. standing curls with 75 lb barbell 5 sets X 12 reps alt arm standing db curls 3 sets X 10 reps isolation alt are curls 3 sets X 10 reps incline alt arm curls 3 sets X8 reps
Legs included 5 sets @ 315 X 10 reps on box squats 5 sets of alt leg extensions 5 sets of alt leg curls 4 sets of standing calf raises.
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Post by willbrothers on Jun 27, 2007 21:33:07 GMT -5
Close grip bench: 225 X 8 with pause, 240 X 6 w/Pause, 255 X 4 w/Pause, 275 X 2 w/Pause DB Bench: 3 sets of 12 @ 80-90 lb DBs Incline bench: 3 sets @ 225 w/pause 8 reps decline bench: 3 sets @ 275 w/ pause 12 reps chin-ups: 1 set 50 reps
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Post by willbrothers on Jun 30, 2007 9:14:24 GMT -5
Legs and biceps today (6/29)
cheating curls w/135 5 sets @ 8-10 reps alt arm curls 3 sets @ 40lbs each 8 reps incline curls w/45lbs @ 45 lbs 8 reps isolation with 65lbs each arm 3 sets @ 8 reps
box squats 225 warm up for 12 reps 315 X 12 365X 8 415X 6 455X 4 500X 2! first time breaking 500! standing calve raises 225X 50, 315 X 35, 405 X 20
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Post by Tom Isbell on Jul 1, 2007 17:05:38 GMT -5
very strong squatting and curling william! Stick to your current program man. It is working.
How is paul D. doing?
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Post by willbrothers on Jul 1, 2007 20:38:00 GMT -5
We had a great workout today - despite an off day for paul, he still finished the workout and got two good reps of 275!
Mine went like this - 275 X 6, 295 X 4 and 315 X 2 all paused. Pauls was 250 X 6, 260 X 4 and 275 X 2 Then we did some decline, 5 sets 245 and 275 for me, 205 and 225 for paul. I did incline but paul can't do those because it stresses his shoulder 4 sets @ 225, Peck deck flys for 3 sets Calves and abs and of course a few sets of pull ups. It was a good day!
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Post by willbrothers on Jul 1, 2007 20:38:19 GMT -5
Thanks Tom - I am trying!
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