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Post by jimpope on Sept 28, 2008 13:25:41 GMT -5
9-28-08
Squats-(bwt 333.2)
sit ups 65
Raw (just a belt & knee sleeves)
315x5
415x5
415x5
415x5
415x5
500x3
Add 5lbs on next squat day 10-7-08
Deads(just belt)
500x1
600x1
600x1
600x1
650x1
Next deadlift day 10-12-08
I want to welcome Sid to the Sunday lifting group. It was also nice to have Ron back for the first time in a couple of months. With my time off to get some rest (so I can keep up with him) and him doing the Bench Nationals our schedules finally came together today. Great job!!!!
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Post by jimpope on Oct 2, 2008 9:19:18 GMT -5
10-2-08
Bench(bwt. 330) Nothing better than a 5am workout to start the day.
Sit ups 65
Raw (just a belt)
Bar x 10 1 pause
225 x 5 1 pause
290 x 5 1 pause
290 x 5 1 pause
290 x 5 1 pause
290 x 5 1 pause
375x1 pause(with lift off)
add 5 lbs on next Bench day 10-10-08
4 set of 5
Incline Bench 230
Close Grip Bench 230
Tricep Ext 100
CB Tricep Ext. 120
DIPS 4,3,3,3
Seated DB Curls 45
Standing CB Curls 120
Preacher Curls 110
Treadmill 30 min
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Post by jimpope on Oct 7, 2008 18:06:20 GMT -5
10-07-08
Squats-(bwt 331) The gym I do my squats and deadlifting at went to swipe card so its open 24/7 to members. So, today the guys I lift with didn't show up. I had to go it alone today.
Rolling ABS(new) 5x2
Raw (just a belt & knee sleeves)
325x5
420x5
420x5
420x5
420x5
525x1
Add 5lbs on next squat day 10-12-08
4 set of 5
Leg Curls 210
Rear delts 20k KBalls
Shrugs 315 (over hand grip)
U.R. Rows 135
Treadmill 30 min
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Post by "ronnybench" on Oct 7, 2008 20:11:30 GMT -5
Whats up with that? They change time and not tell you? See you Sunday.
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Post by jimpope on Oct 8, 2008 5:09:33 GMT -5
I don't know but the old guy is always the last to get the message. Or maybe they told me and I just can't remember. LOL
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Post by jimpope on Oct 10, 2008 12:07:07 GMT -5
10-10-08
Bench(bwt. 331)
Rolling ABS 6x2
Raw (just a belt)
Bar x 10 1 pause
225 x 5 1 pause
295 x 5 1 pause
295 x 5 1 pause
295 x 5 1 pause
295 x 5 1 pause
375x2 1 pause / 1 touch&go (with lift off)
add 5 lbs on next Bench day 10-16-08
4 set of 5
Incline Bench 230
Close Grip Bench 230
Tricep Ext 110
CB Tricep Ext. 120
DIPS 4,3,3,2
Seated DB Curls 50
Standing CB Curls 120
Preacher Curls 110
Treadmill 30min
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Post by jimpope on Oct 12, 2008 14:19:27 GMT -5
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Post by jimpope on Oct 16, 2008 9:35:56 GMT -5
10-16-08 Bench(bwt. 331) Another 5am workout today...... Sit ups 65 Raw (just a belt) Bar x 10 1 pause 245 x 5 1 pause 300 x 5 1 pause 300 x 5 1 pause 300 x 5 1 pause 300 x 5 1 pause www.youtube.com/watch?v=UKMC6afn7q0375 x 3 1 pause / 2 touch&go (with lift off) www.youtube.com/watch?v=C1q6YZtprRwadd 5 lbs on next Bench day 10-24-08 4 set of 5 Incline Bench 235 Close Grip Bench 235 Tricep Ext 110 CB Tricep Ext. 120 DIPS 4,2,4,3 Seated DB Curls 50 Standing CB Curls 120 Preacher Curls 120 Treadmill 30min |
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Post by jimpope on Oct 21, 2008 18:54:12 GMT -5
10-21-08 Squats-(bwt 331) Sit ups 75 Raw (just a belt) 365x5 430x5 430x5 430x5 430x5 Put on knee sleeves at this point 550x1 www.youtube.com/watch?v=VrciGKew_0UAdd 5lbs on next squat day 10-26-08 4 set of 5 Rear delts 20k KBalls Shrugs 405 (over hand grip) Treadmill 30 min |
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Post by jimpope on Oct 24, 2008 11:31:24 GMT -5
10-24-08 Bench(bwt. 329.4) Another 5am workout today...... Sit ups 80 Raw (just a belt) Bar x 10 1 pause 245 x 5 1 pause 305 x 5 1 pause 305 x 5 1 pause 305 x 5 1 pause 305 x 5 1 pause 385 x 2 1 pause / 1 touch&go (with lift off) www.youtube.com/watch?v=PajWmFJl5Goadd 5 lbs on next Bench day 10-30-08 4 set of 5 Incline Bench 240 Close Grip Bench 240 Tricep Ext 110 CB Tricep Ext. 120 DIPS 3,3,3,3 Seated DB Curls 50 Standing CB Curls 120 Preacher Curls 130 Treadmill 30min |
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Post by jimpope on Oct 26, 2008 15:48:11 GMT -5
10-26-08 Squats-(bwt 329) sit ups 80 Raw (just a belt ) 365x5 435x5 435x5 435x5 435x5 Added Knee Sleeves 550x2 www.youtube.com/watch?v=0q-MMRr2WWcAdd 5lbs on next squat day 11-04-08 Deads(just belt) 510x1 610x1 610x1 610x1 665x1 www.youtube.com/watch?v=LyW-k1pRI_UNext deadlift day 11-09-08 Ron may think that his 500lb deadlift was ugly but he stuck with it and got it up. Way to go Ron!!! |
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Post by jimpope on Oct 30, 2008 11:53:15 GMT -5
10-30-08 Bench(bwt. 330) Due to some changes at work, I had to drop out of the 2009 Arnold Raw Contest. I will now be focusing and working toward the 2009 Raw Nationals. Sit ups 85 Raw (just a belt) Bar x 10 1 pause 245 x 5 1 pause 315 x 5 1 pause 315 x 5 1 pause 315 x 5 1 pause 315 x 5 1 pause 385 x 2 1 pause / 1 touch&go (with lift off) www.youtube.com/watch?v=E5HjK_2zaF4add 5 lbs on next Bench day 11-07-08 4 set of 5 Incline Bench 245 Close Grip Bench 245 Tricep Ext 110 CB Tricep Ext. 120 DIPS 3,3,3,3 Seated DB Curls 55 Standing CB Curls 120 Preacher Curls 130 Treadmill 30min |
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Post by jimpope on Nov 4, 2008 19:56:48 GMT -5
11-4-08
Squats-(bwt 338.5) I need to start running from the dinner table....OMG!!!
Sit ups 70
Raw (just a belt)
365x5
440x5
440x5
440x5
440x5
Put on knee sleeves at this point
550x3
Add 5lbs on next squat day 11-09-08
4 set of 5
Rear delts 20k KBalls
Shrugs 405 (Hook grip)
upright rows 135
bentover rows 225
Treadmill 10 min
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Post by jimpope on Nov 7, 2008 9:25:35 GMT -5
11-07-08
Bench(bwt. 337)
Sit ups 80
Raw (just a belt)
Bar x 10 1 pause
245 x 5 1 pause
320 x 5 1 pause
320 x 5 1 pause
320 x 5 1 pause
320 x 5 1 pause
385 x 2 1 pause / 1 touch&go (with lift off)
add 5 lbs on next Bench day 11-13-08
4 set of 5
Incline Bench 245
Close Grip Bench 245
Tricep Ext 110
CB Tricep Ext. 120
DIPS 3,3,3,3
Seated DB Curls 55
Standing CB Curls 120
Preacher Curls 130
Treadmill 30 min
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Post by jimpope on Nov 8, 2008 11:59:42 GMT -5
11-08-08
On squat days, it takes up to 5.5 hours to complete but that includes 2 hours to and from gym. Therefore, I will be adding a day before my squats to get the assistance work done. I have been slacking on the assistance stuff because it is taking so long to complete a workout. I have a gym within 20 minutes of my house to get the assistance workout done.
Assistance Workout
Sit ups 80
4 x 5
Leg Curls 215
DB Rear Delts 50
Shrugs(Hook Grip) 455
Upright Rows(Hook Grip) 135
Pull Downs 190
T-Rows 90
Bent over Rows 225
One Arm Rows 105
Treadmill 5 min I got started on it and decided to save my legs for squats tomorrow.
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