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Post by jimpope on Jan 30, 2009 11:57:14 GMT -5
01-30-09 Bench(bwt 329) Sit ups 100 Raw (just a belt) 225 x 10 1 pause 295 x 5 1 pause 350 x 5 1 pause 350 x 5 350 x 5 350 x 4 375 x 3 www.youtube.com/watch?v=ROemxAaxZBYSame on next Bench day 02-04-09 4 set of 5 Incline Bench 275 Close Grip Bench 275 Tricep Ext 120 DIPS 5,4,3,4 Seated Tricep DB Ext. 85 Seated DB Curls 60 Standing CB Curls 135 Preacher Curls 150 Cycle 40 mins |
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Post by jimpope on Jan 31, 2009 12:02:56 GMT -5
1-31-09
Assistance Workout(bwt 330)
sit ups 100
4 x 5
Leg Curls 215
DB Rear Delts 50
Seated Shoulder Press (DB) 60
Shrugs(Over/Under) 550- Rotated hands on each set
Upright Rows 175
Pull Downs 210
T-Rows 185
Seated Rows 190
One Arm Rows 105
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Post by jimpope on Feb 1, 2009 17:17:18 GMT -5
2-1-09 Squats and Deads (bwt 329) It was a PR squat day(4x5@490) until I got to the final set. Sit ups 100 Squats(belt and Knee sleeves) 425x5 490x5 490x5 490x5 490x5 www.youtube.com/watch?v=0DoDlxfbrek600x OUCH!!! www.youtube.com/watch?v=UvDpeK8KRcsWhen I lost my good friend and training partner Ron B. in November. It was a big blow, because Ron has been there for me on training day for a long time. With being a special needs powerlifting, I can not just go to any gym to train. I also use powder and chaulk to deadlift so that really cut down my options for a gym. I was thinking about tossing in the towel and ending my powerlifting. The bottom line is if I wanted to continue to powerlifting I needed to stay put at the gym. I just wasn't going to have a dependable like Ron spotting on Sundays. My son Jake has only been poerlifting for about a year so he has limits when it comes to spotting. With the weight that I'm squating, every squat is testing those limits. He is doing the best that he can and I'm proud of him. I've got to a point in my training that I need to hit a heavy single for my last set of squats. Well, today I put that heavy single in the workout and the outcome was not so good. You can see it in the video above. Thee good thing was everybody walk away without getting hurt. With my current situation, I have to decide if it will be safe to continue powerlifting. Who knows this may be my last training post. I didn't do any deads today............Going to be sore tomorrow. |
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Post by jimpope on Feb 4, 2009 16:44:23 GMT -5
02-04-09
Bench(bwt 330)
Sit ups 100
Raw (just a belt)
225 x 10 1 pause
315 x 5 1 pause
350 x 5 1 pause
350 x 5
350 x 5
350 x 5
375 x 3
add 5lbs on next Bench day 02-13-09
4 set of 5
Incline Bench 275
Close Grip Bench 275
Tricep Ext 120
DIPS 5,5,5,5
Seated Tricep DB Ext. 90
Seated DB Curls 60
Standing CB Curls 135
Preacher Curls 150
Cycle 10 mins
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Post by jimpope on Feb 9, 2009 16:19:07 GMT -5
2-09-09
Assistance Workout(bwt 330)
sit ups 100
4 x 5
Leg Curls 215
DB Rear Delts 50
Seated Shoulder Press (DB) 65
Shrugs(Over/Under) 550- Rotated hands on each set
Upright Rows 175
Pull Downs 210
T-Rows 185
Seated Rows 190
One Arm Rows 105
Cardio. 30 mins
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Post by jimpope on Feb 10, 2009 20:23:41 GMT -5
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Post by jimpope on Feb 14, 2009 8:14:22 GMT -5
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Post by jimpope on Feb 14, 2009 16:10:36 GMT -5
2-09-09
Assistance Workout(bwt 329)
sit ups 100
4 x 5
Leg Curls 215
DB Rear Delts 50
Seated Shoulder Press (DB) 70
Shrugs(Over/Under) 550- Rotated hands on each set
Upright Rows 185
Pull Downs 210
T-Rows 185
Seated Rows 295
One Arm Rows 105
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Post by jimpope on Feb 15, 2009 20:40:49 GMT -5
02-15-09
Squats and Deads (bwt 331) It was an okay day
Sit ups 100
squats (Belt and Knee Sleeves)
435x5
495x5
495x5
495x3
495x3
550x1
same sets on next squat day 02-24-09
Dead lifts(Belt)
550x1
635x1
665x0 just got it off the floor and that was it. With that I called it a day
next deadlift 3-1-09
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Post by bigboy123 on Feb 17, 2009 14:02:36 GMT -5
Why do you do 100 situps before workouts - is it to warm up? What gym do you go to?
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Post by jimpope on Feb 18, 2009 6:01:22 GMT -5
Why do you do 100 situps before workouts - is it to warm up? What gym do you go to? I start with the sit ups because I hate to do them. If I did them last, I would never do them. I have two gyms I use, one in Purcellville and the other one in Manassas. |
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al
Junior Member
Posts: 83
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Post by al on Feb 18, 2009 19:28:26 GMT -5
Jim, I haven't been on this message board much lately but logged on today to see your post. I have a car again and am training with Ron some weekends at Fitness 19 in Manassas. During the week, I train late at night at a gym close to my house due to time constraints but Sundays I make it out to VA.
I'd be more than happy to help if I'm around. Do you still alternate between Sunday and Tuesday for Squat?
Just Say the word,
Al
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Post by jimpope on Feb 19, 2009 18:27:14 GMT -5
02-19-09 Bench(bwt 330) Sit ups 100 Raw (just a belt) 225x10 1 pause 315x5 1 pause 360x3 1 pause www.youtube.com/watch?v=3AfJodIL0zo360x3 360x3 405x1 420x1 www.youtube.com/watch?v=xw-65awxSR8add 5lbs on next Bench day 02-27-09 4 set of 5 Incline Bench 280 Close Grip Bench 280 Tricep Ext 130 DIPS 5,5,5,5 Seated Tricep DB Ext. 95 Seated DB Curls 65 Standing CB Curls 135 Preacher Curls 150 treadmill 35 mins |
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Post by jimpope on Feb 24, 2009 20:41:25 GMT -5
02-24-09 Squats (bwt 330) The gym in Manassas put in some equipment so I was able to get most of my full workout done. I cut a few things out but overall it was a good day. My plans at this point is to do a test day on March 28th. Sit ups 100 squats (Belt and Knee Sleeves) 435x1 455x5 500x3 500x3 585x1 600x1 www.youtube.com/watch?v=6jjmhCNqSaMnext squat day 02-29-09but it was 4 x 5 Leg Curls 2200 DB Rear Delts 50 Shrugs(Over/Under) 550- Rotated hands on each set Pull Downs 230 T-Rows 135 Seated Rows 295 One Arm Rows 130 treadmill 10min |
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Post by jimpope on Feb 27, 2009 22:50:58 GMT -5
02-27-09 Bench(bwt 331)I didn't have Jake to spot today so I went to Manassas for my workout. I was able to hook up with Josh and Sonny on bench . Josh hit a 450lb raw (PR) bench with a pause. I also made some adjustment to my numbers for assistance stuff until I get accustom to the equipment, I didn't have very good lighting today for the videos Sit ups 100 Raw (just a belt) 225x10 1 pause 315x5 1 pause 365x3 365x3 405x1 425x1 430x1 www.youtube.com/watch?v=wFrqrYzyfx8next Bench day 03-04-09 4 set of 5 Incline Bench 230 Close Grip Bench 280 Tricep Ext 130 DIPS 5,5,5,5 Seated Tricep DB Ext. 90 Seated DB Curls 65 Standing CB Curls 135 |
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