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Post by "ronnybench" on Oct 14, 2008 20:41:01 GMT -5
Oct. 14, 2008
Lots of rotator
sitting machine rows wide grip bar
10x160
10x180
10x200
10x220
10x260
rev pec dec
2x20x50
sitting machine rows close grip triangle
4x5x240
tricep pull downs short straight bar
10x50
10x65
10x70
10x90
machine curls
10x45 each
5x90 each
4x90
3x10x45
cardio
25 minutes on cross trainer stepper
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Post by "ronnybench" on Oct 17, 2008 22:12:54 GMT -5
Oct. 17, 2008
Lots of rotator
tricep pull downs short straight bar
10x50
10x65
10x67.5
10x70
10x72.5
10x80
10x87.5
sitting machine rows wide grip bar
10x10x150
tricep pull downs ropes
5x5x50
isolation curls
3x5x35 each arm
tricep pull downs reverse grip with straight bar
5x10x50
incline curls
3x10x15
reverse wrist curls with bar bell
3x15x30
cardio
30 minutes on cross trainer stepper
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Post by "ronnybench" on Oct 19, 2008 12:33:43 GMT -5
Sunday 10/19/2008
Squat (out of hack squat rack)
10xbar
10x135
5x225
4x5x260
3x330
grip strength
315 shrugged 5 times
405 shrugged 5 times
495 shrugged 5 times
585 shrugged 3 times
675 shrugged 1 time
725 held for 5 seconds
cardio
30 minutes of orbital stepper
Yesterday I spent 7 hours doing heavy chopping and cutting bending type yard work, so I was pretty fried by the time we hit the orbital stepper.
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Post by "ronnybench" on Oct 21, 2008 20:36:23 GMT -5
Tuesday Oct 21, 2008
leg press
2x10x1 plate (ea side for all)
1x10x 2plates
1x10x 3plates
1x10x 4plates
4x5x 5plates
seated rows
3x10x150 (wide bar all)
10x230
7x260
3x260
7x260
5x260
machine curls
20x25 (alternate inside outside grip at 10 reps all)
2x20x35
cardio
30 minutes on orbital stepper
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Post by "ronnybench" on Oct 24, 2008 21:15:00 GMT -5
Friday 10/24/2008
rotator
upped the dumbells to 7.5 lbs
lots of reps
seated rows (widest bar)
3x10x150
5x230
5x270
tricep bicep cuircut (no rest)
10x50 tris
10x50 bis
10x50 tris
10x50 bis
10x65 tris
10x65 bis
10x65 tris
10x65 bis
isolation curls each arm
3x5x30
3x5x40
cardio
30 min on orbital cross trainer
5 more weeks till Thanksgiving (& benchpress)
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Post by "ronnybench" on Oct 26, 2008 14:46:59 GMT -5
Sunday 10/26/2008
Squats out off squat stands
10x135
5x225
4x5x265
3x335
Dead Lifts
2x315 dual overhand
1x405
1x500 (first time in almost 3 years. it was ugly)
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Post by "ronnybench" on Oct 29, 2008 6:37:25 GMT -5
Tuesday 10/29/2008
My shoulder impingement is still bothering me more than I would like so I limited myself to Leg press and cardio only.
Leg press
10x1 plate (ea side/ typ)
10x2 plates
10x3 plates
5x4 plates
4x5x5 plates
cardio
30 minutes on orbital stepper'
Funny, this morning my shoulder feels like it usually does on Wednesday morning after biceps and triceps, must be from loading plates for Sid and for the leg press.
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Post by "ronnybench" on Oct 31, 2008 21:52:16 GMT -5
Happy Halloween Friday Oct 31.2008
Lots of rotator
machine rows
5x10x160
tricep pulldowns
50x35
machine rows
10x180
10x200
10x220
10x240
10x260
tricep pulldowns
10x50
10x65
10x80
10x95
50x35
alternate Hammer curls with incline curls (dumbbells)
3x10x22.5
preacher curls alternate inside outside
3x10x65
cardio
35 minutes orbital cross trainer
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Post by "ronnybench" on Nov 2, 2008 18:18:29 GMT -5
Sunday 11/02/2008
This was one of those days I really did not look forward to working out. Yesterday I was getting the house ready for a visit from my Mom. One of the things I did was polish my wifes retro nickel chrome and ceramic finish stove. My shoulder was killing me this morning.
On days like this I make a point of putting it on the line. The squats felt very strong, and I picked some real heavy stuff off the rack.
Squats out of hack squat rack
10xbar
10x135
5x225
4x5x270
3x340
grip strength off hack squat rack standing on plates, this means we pulled it about 3 inches.
315 dual overhand shrugged 3 times
405 reverse grip from here out shrugged 5 times
495 shrugged 5 times
585 shrugged 5 times
675 shrugged 3 times
765 held for count of 3
765 held for count of 5
765 held for count of 8
cardio
30 min on orbital stepper
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Post by "ronnybench" on Nov 5, 2008 8:45:09 GMT -5
Nov 4, 2008 Election Day!
lots of rotator
leg press
1 plate (ea side typ)x10
2 plates x10
3 plates x10
had some pain from my ribs, low where my belt hits when I squat, so I finished at this weight.
seated rows (widest bar)
5x10x160
10x220
tricep pull downs
50x50
isolation curls (each arm)
10x25
5x40
5x50
preacher curls
3x10x60
3x125
no cardio tonight (needed a break)
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Post by "ronnybench" on Nov 7, 2008 23:00:13 GMT -5
Friday Nov. 7, 2008
super set tricep pulldowns alternated short straight bar with ropes
2x10x35 (bar then ropes)
10x37.5 (bar0
10x40 (ropes)
10x47.5 (bar)
10x52.5 (ropes)
10x65 (bar)
10x67.5 (ropes)
10x85 (bar)
seated rows
10x120
10x140
10x160
10x180
10x200
10x220
10x240
10x260
7x300
10x300
peacher curls (alternating inside outside grip)
10x55
10x65
10x95
10x105
10x115
5x125
5x135
isolation curls (each arm)
4x5x30
5x50
inclined curls
3x10x15
skull crushers
4x5x75
cardio
30 minutes on the cross trainer
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Post by "ronnybench" on Nov 10, 2008 7:20:29 GMT -5
Sunday, Nov. 9, 2008
Squats
10xbar
10x145
5x235
5x250
4x5x275
4x345
Deadlifts
315
5x405
465
I was hurting all over when I woke up in the morning and I was hurting all over when I went to bed. I feel very good about the squat workouts though. I got to work on keeping my mouth shut on Sundays at Dino's. Jim, Jake, Sid and AL dont say a dozen words combined and I just Blab on constantly.
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Post by "ronnybench" on Nov 12, 2008 7:43:05 GMT -5
Nov 11, 2008
Tested the shoulder on the bench.
10x bar
5x135
3x225
315
335
355
no pain this morning
Im going to take the rest of the time till Thanksgiving off as planned to make sure I give it the best shot.
Tricep pull downs
50x35
25x42.5
15x50
10x57.5
10x65
5x72.5
5x85
5x95
hammer curls alternated with inclined curls (20 lbs dumbbells)
3x10
cardio
30 minutes on the cross trainer
Sid and I talked about our recovery time. We came to the conclusion that the speed bench night we added may be to much. We are going to take Friday off and see how it feels Sunday for squat and dead.
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Post by "ronnybench" on Nov 15, 2008 13:04:19 GMT -5
Sat, Nov. 14, 2008
Decided to get some cardio in, but when I got to the gym I decided to do some bis and tris as well
rotator
a bunch
standing curls
10x30
10x40
10x50
preacher curls
10x75
2x3x115
tricep pull downs
angled bar
50x50
straight bar (reverse)
10x50
straightbar
25x50
isolation curls
3x5x50
cardio
35 minutes on the cross trainer
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Post by "ronnybench" on Nov 16, 2008 14:25:59 GMT -5
Sunday, Nov. 9, 2008
Squats
10xbar
10x135
5x225
4x5x280
3x350
grip strength/shrugs
315 shrugged 5
405 shrugged 5
495 shrugged 5
585 shrugged 5
675 shrugged 5
2x765 held for 10 count
cardio
30 minutes on the orbital stepper
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