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Post by billduncan on Jan 9, 2008 23:04:51 GMT -5
Less than a year to reach some goals I've had for several years. On the way, I'll lift raw in the ADFPF and USAPL, along with the APA and UPA. Daniel and I miss lifting and living in the Mid-Atlantic, but like Missouri football better.
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Post by "ronnybench" on Jan 10, 2008 22:32:10 GMT -5
I dont care where you live, you will always be family to me. We will definitley need to do Chinese in St. Louis. Dont sweat Jim, he probably wont go much over 1800!!!!
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Post by billduncan on Apr 22, 2008 20:28:13 GMT -5
Recent workouts have been raw and limited to bp and dl. I'm heading to southern IL to qualify for the USAPL Raw Nationals.
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Post by billduncan on Apr 29, 2008 22:59:11 GMT -5
Next Meet -- ADFPF Natls in June/APA MO State in June
Target Weights for next meet -- RAW SQ 250 kg BP 145 kg DL 250 kg
4-28-08
BP
140 -- 25
190 -- 15
230 -- 5
Daniel had some football buddies over, so the shed was full. A word of explanation about the odd weights. We have a pair of Okie grip collars that weight 2.5 lbs per, so 135 + 5 = 140.
Workouts in the shed will be limited to various bench movements and various dl moves (trap bar, straight bar, dl off blocks) on MWF; TuTh will be at the local Y and focus on SQ, lats, hams, traps, calves, and (ugh) abs with cardio.
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Post by billduncan on May 5, 2008 17:32:59 GMT -5
bp
50 -- 25
100 -- 15
140 -- 10
214 -- 3, 3, 3, 3, 3, 3, 3, 3, 3
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Post by billduncan on May 12, 2008 17:52:52 GMT -5
bp
140 -- 15
214 -- 6
224 -- 3, 3, 3, 3, 3, 7
up 10 more pounds next week
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Post by billduncan on May 30, 2008 9:18:16 GMT -5
May 29 08
General Conditioning
1/2 mile walk for warm up
db lateral raises
5- 25, 25, 25
db hammer/arnold curls (seated)
15 - 15, 15, 12
cybex seated leg extensions
110 -- 15, 15, 15
cybex seated leg curls
70 -- 15, 15, 15
cybex lat pulldowns
10 -- 15, 15, 11
I'm way out of shape.
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Post by billduncan on Jun 4, 2008 18:22:49 GMT -5
Wednesday, 4 Jun 08
1/2 mile walk for warmup
stiff arm pulldowns
2 -- 25
7 -- 25
Face pulls
7 -- 25, 25
DB side raises
5 -- 25, 15
Cybex Eagle chest press
90 -- 20, 20
Squats
45 -- 20, 20
135 -- 10
225 -- 2
315 -- 2
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Post by billduncan on Jul 1, 2008 21:26:40 GMT -5
BP
50 -- 10
100 -- 10
140 -- 10
160 -- 10
190 -- 10
Tomorrow I'll try out the new squat rack.
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Post by billduncan on Jul 6, 2008 19:40:41 GMT -5
Rack pulls (just below knees)
55 -- 10
145 -- 8
235 -- 6
325 -- 4
1 hour rest
415 -- 2
505 -- 1
Trap Bar DL w/ shrug
158 -- 8, 8
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Post by billduncan on Jul 9, 2008 11:23:24 GMT -5
9 Jul 08 Part One
Cardio
recumbent cycle -- 10 min
Cybex ab machine -- 25 @ 150
Cybex back extension -- 25 @ 150
Cybex lat pulldown -- 15 @ 150
DB side bends 25@ 5
Cybex Calf raises -- 25 @ 350
Elliptical trainer -- 5 min
Cybex ab machine -- 25 @ 100
Cybex back extension -- 25 @ 100
Total time -- 45 min
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Post by billduncan on Jul 10, 2008 16:23:33 GMT -5
10 Jul 08
Cardio
elliptical trainer -- 10 min
Cybex abs -- 100 x 30
Cybex back extensions -- 100 x 30
Cybex leg press -- 350 x 20
Cybex leg curl -- 150 x 20
Cybex lat pulldown -- 100 x 20
Cybex tricep extension -- 100 x 20
Recumbent bike -- 10 min
Cybex abs -- 100 x 30
Cybex back extensions -- 100 x 30
Total time 45 minutes
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Post by billduncan on Jul 12, 2008 19:50:57 GMT -5
Low weight high rep bench
55 -- 20
105 -- 20
115 -- 20
120 -- 20
125 -- 20
130 -- 20
135 -- 12
Openers on Monday
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Post by billduncan on Jul 14, 2008 21:33:19 GMT -5
Bench Opener
Daniel's on the "burn fat to look buff" workout so...
55 -- 12
105 -- 12
125 -- 12, 12, 12
235 -- 1
255 -- 1
285 -- 1
DL
145 -- 6
235 -- 4
(I'll redo this tomorrow)
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Post by billduncan on Jul 19, 2008 20:23:33 GMT -5
Show Me State Games Columbia, MO 19 Jul 2008
BP
285 GL 295 GL 305 NL
DL
505 GL 525 GL 545 NL
The good lifts were good; the third lifts weren't even close. Well, there's next weekend. See you in St. Louis, Louie!
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