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Post by "ronnybench" on Nov 19, 2008 7:33:21 GMT -5
Tuesday, November 18, 2008
rotator
a bunch
tricep pulldowns (triangle)
50x50
seated rows
3x10x100
10x 160
10x 200
10x 220
10x 260
tricep pull downs (short straight bar)
25x50
leg press
10 x 2 plates (ea. side typ.)
10 x 3 plates
10 x 4 plates
tricep pull downs (triangle)
25 x 50
cardio
30 minutes on the cross trainer
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Post by "ronnybench" on Nov 21, 2008 22:27:43 GMT -5
Friday, November 21, 2008
rotator
a bunch
tricep pulldowns (triangle)
50x50
seated rows
10x120
10x140
10x160
10x180
10x200
10x220
10x240
10x260
These are getting pretty routine, my hope is that when I go back to benching in December that all this Lat work will deliver big dividends. I know after all the tricep and bicep work that the sleeves of my bench shirts will be about as tight as fur on a weasel.
tricep pull downs (short straight bar)
25x50
preacher curls (alternate wide & narrow grip)
2x10x45
2x10x75
2x10x95
4x5x125
tricep pull downs (short straight bar)
50x50
cardio
30 minutes on the eliptical orbiter
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Post by "ronnybench" on Nov 23, 2008 16:42:07 GMT -5
Sunday, Nov. 23, 3008
squat
10xbar
10x145
5x235
4x5x285
2x3x355 (this is a major PR)
deadlift
3x435
475
505
good day for me!
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Post by "ronnybench" on Nov 26, 2008 7:23:34 GMT -5
Tues. Nov. 25, 2008
last week of no bench
rotator
a bunch
leg press
10x 2 plates (ea. side typ.)
10x 3 plates
10x 4 plates
10x 5 plates
seated rows (short wide grip bar)
10x120
10x160
10x200
10x240
15x260
15x295
10x300
tricep pull downs
50x50 (straight bar)
25x50 (rope)
25x50 (triangle)
preacher curls (alternate inside outside grip)
10x45
10x75
10x95
5x125
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Post by "ronnybench" on Nov 28, 2008 22:25:13 GMT -5
Friday Nov. 28, 2008
decline bench press
20xbar
10x135
2x5x225
5x275
5x315
hammer strength seated rows
alternate three hand positions
10x120
10x140
10x160
10x180
10x200
10x240
10x260
tricep pulldowns (straight bar) alternate with curls (universal preacher bar.
10x10x50
preacher curls (barbell)
10x75
2x10x95
10x75
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Post by "ronnybench" on Nov 30, 2008 15:03:49 GMT -5
Nov. 30, 2008
Squat
10xbar
10x135
10x225
5s275
4x5x290
2x3x360
grip strength
315 shrugged 5 times
405 shrugged 5 times
495 shrugged 5 times
585 shrugged 5 times
675 bounced with legs 5 times
765 held for 5 count
815 held for 3 count
30 minutes cardio on crosstrainer
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Post by "ronnybench" on Dec 3, 2008 12:02:46 GMT -5
Tuesday Dec. 2, 2008
Flat bench
20xbar
10x135
5x 175
5x225
315
325
335
345
355 missed
350
365 missed
my right shoulder was really sore (thats the one that impinges),
however I checked the left shoulder and it was just as sore.
Reverse pec deck
3x10x75
alternate incline curls and hammer curls
3x10x25 each
preacher curls
1x10x65
2x10x75
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Post by "ronnybench" on Dec 7, 2008 9:16:00 GMT -5
Went on overtime Friday night and will be on overtime through Wednesday so I will miss training until next Friday.
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Post by "ronnybench" on Dec 14, 2008 14:28:30 GMT -5
Sunday December 14, 2008
Squat
10xbar
10x135
5x225
5X275
4x5x295
3x365
dead lift
315
3x405
455
500
525 missed
cardio
30 minutes on the orbital stepper
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Post by jimpope on Dec 14, 2008 19:49:03 GMT -5
Ron,
Nice dead lift.......How far did you get the 525 up?
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Post by "ronnybench" on Dec 17, 2008 11:06:31 GMT -5
Tuesday Dec 16, 2008
Flat bench
10x bar
10 x 135 narrow
5 x 175 narrow
5 x 225 wide (lots of pain in my shoulder)
275 belt and wraps
315
425 Shirt (46)
455
440 no pain with shirted lifts
(got in trouble for cheering too loudly for Sids 370 raw bench)
tricep bicep circuit alternate 10x50 for five sets of each
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Post by "ronnybench" on Dec 19, 2008 23:15:52 GMT -5
Friday Dec. 19, 2008
bunch of rotator
Decline bench
10xbar
5x135
5x225
10x315
2x365
machine curls
10x35
10x80
10x105
isolation/concentration curls
with 50lb dumbell
5x5 each arm
bench rack lockouts
4x405
4x455
495 missed
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Post by "ronnybench" on Dec 21, 2008 17:57:27 GMT -5
Sunday Dec. 21,2008
Squats
10xbar
10x135
5x225
5x275
4x5x300
3x370
grip strength
315 shrugged 5 times
405 shrugged 5 times
495 shrugged 5 times
585 shrugged 3 times
675 held for 10 seconds
675 shrugged 2 times (very small shrugs!!)
Cardio
30 minutes on the cross trainer
Al S. came to fitness 19 and worked out with Sid and I today. All three of us had a very strong day.
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Post by "ronnybench" on Dec 24, 2008 7:41:55 GMT -5
Tuesday Dec. 23, 2008
Flat bench
20xbar
10x135
5x185
5x225
275
10 singles @ 315 2 minutes apart
Shirt(46)
425
455
Shoulder hurts bad at 225 by 5th rep but pain is gone at 315 for singles. A good friend of mine from the old days, an old Viet Nam vet, John Hammack, told me it sounded like tendonitis. I have to say it looks more like that than rotator impingement. I can live with tendonitis. Once you get warmed up past the pain you are good to go. I have lived with really bad tendonitis in both feet for 22 years. It is like an old friend.
Merry Christmas, Happy Hanukka, and have a terrific Kwanza, whatever is your preference.
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Post by "ronnybench" on Dec 28, 2008 15:14:58 GMT -5
Sunday Dec. 28. 2008
squat
10xbar
10x135
5x225
5x275
4x5x305
3x375
deadlift
315
405
510
525 missed (just to bottom of knee cap) lost my legs after exploding off the floor and got humped over.
cardio 30 minutes on the orbital stepper
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