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Post by "ronnybench" on Dec 31, 2008 7:23:31 GMT -5
Tuesday Dec. 30, 2008
Flat bench
20xbar
10x135
5x225
275
315
11 singles @ 325
I attempted the second lift after 2 minutes and needed help to lock out. I waited 30 seconds and repeated. Made the lift without help. I extended the wait period between lifts to 3 minutes and was successful with the last 8 lifts with no help.
4x265
5x225
15x135
my shoulder does not like reps!
inclined curls alternated with hammer curls
5x10x20 each
preacher curls
10x75
cardio
30 minutes on the cross trainer
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Post by "ronnybench" on Jan 2, 2009 21:33:38 GMT -5
Friday Jan. 2, 2009
Decline bench
10xbar
5x135
5x225
5x315
5x335
3x365
3x385
2x1x405
425 missed
3x6x315
tricep pull downs straight bar
3x10x80
iso/conc curls (each arm)
2x5x45
2x5x50
sitting behind the neck tricep extensions
2 handed with 20 lb dumbells
4x10
cardio
30 minutes on the cross trainer
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Post by "ronnybench" on Jan 4, 2009 15:40:03 GMT -5
Sunday Jan. 4, 2009
Suffered a groin pull Friday night. Was one of those where you think you actually hear a squeeking sound. Went in to squat with much trepidation this morning;
10xbar no problems
5x135 no problems
5x225 felt the pull on the last two
5x275 felt the pull on the way down on all of them, Cut the squat at the point where the pain felt like it was getting harmful.
4x5x310 took the first one of each set deep and after that cut all the rest when the pain indicated to me it was time to reverse. Because I was searching for the right time to push without doing damage to the groin pull, I took each one down very slow and controlled and up the same way. Even though I cut them all the slow motion factor made for an intense workout.
3x380 cut them all about half way.
Will repeat next week, and Test in two weeks. We will then start training for a spring meet to qualify Sid for Raw Nationals.
Used the thicker bar today for grip strength.
315 shrugged 10 times
405 shrugged 10 times
495 shrugged 5 times
585 shrugged 5 times
2x675 shrugged 5 times
30 minutes cardio
Tried some of Marty Gallahgers training advice from "The Purposeful Primative"
Went 30 minutes on the treadmill changing the elevation every 5 minutes and pumping my arms over my head to spike my heart rate. Sweated my A** off and really felt like I had done something when I finished. Kept my average hear rate over 85% of max ARHR (age related heart rate) for all 30 minutes spiking to 90%+ 5 times.
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Post by "ronnybench" on Jan 7, 2009 7:49:39 GMT -5
Tuesday Jan. 6, 2009
flat bench
20xbar
5x135
3x225
1x275
1x315
put on shirt (48) I only wore this shirt once before so it is like new. I usually wear the 46, so I thought that this would be looser but it was fairly tight.
3x335 (could not come close to touching)
2x405 (second one came close to touching)
8 singles @ 425 (6 out of eight touched)
Cardio
30 minutes on the treadmill
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Post by "ronnybench" on Jan 10, 2009 8:53:54 GMT -5
Friday Jan. 9, 2009
Decline bench
10xbar
5x135
5x225
5x275
5x315
5x365
2x385
2x405
425 missed
3x5x315
10x315
cardio
40 minutes on the cross trainer
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Post by "ronnybench" on Jan 11, 2009 16:03:43 GMT -5
Sunday Jan 11, 2009
59 years old today, my last year as an M-4
squat
10xbar
5x135
5x225
5x275 felt groin pull on last two
2x3x315 from here out I took them down very slowly and cut them when the pain felt like I would be causing serious aggravation to the injury.
3x385
3x405
deadlift
315
405
515 no pain deadlifting
cardio
40 minutes on the orbiter
next Sunday is test day
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Post by "ronnybench" on Jan 18, 2009 15:50:59 GMT -5
Sunday, January 18, 2009
Test day
bwt
Ron 365.5
Sid 332
Squat
Groin pull started hurting at 225 @depth so passed on the squat test. I will take a month off from squat and see what it feels lke then. Sid went to 425 with a nice at depth on command squat.
bench
Ron
325
355
370 missed
365
Sid
325
345
365 missed
365
dead lift
Ron
405
455
520
Sid
405
455
520 missed
So Sid's three lift total a after 3 lifts each was
425 + 345 + 455 = 1225
excellant progress
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Post by jimpope on Jan 18, 2009 16:23:51 GMT -5
Nice job guys....Looking strong
Jim P
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Post by "ronnybench" on Jan 21, 2009 11:29:02 GMT -5
Tuesday Jan. 21, 2009
Flat bench
10xbar
5x135
4x225
1x275
3x315
2x325
335
355
Decline bench
5x315
2x365
cable tricep push downs
alternated with curls
5x10x50 each non stop
hammer curls alternated with inclined curls
3x10x22.5 each
cardio
45 minutes on the treadmill
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Post by "ronnybench" on Jan 23, 2009 21:42:45 GMT -5
Friday Jan, 23 2009
Decline bench
10x135
5x225
3x315
3x365
3x385
3x405
425
435
445
455
465 missed
3x5x335
10x335
cardio
45 minutes on the cross trainer
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Post by "ronnybench" on Jan 25, 2009 15:37:44 GMT -5
Sunday Jan, 25 2009
squat
Giving the groin a chance to heal so stayed at 135 with high reps and broke parrallel, but walked out with the weights we loaded for Sid and bounced to about half way to parrallel five times.
25xbar
10x135
225
10x135
275
10x135
315
10x135
340
10x135
365
10x135
405
455
grip strength
405 shrugged 10 times
495 shrugged 10 times
585 srugged 5 times
675 held for 5 seconds
585 srugged 5 times
495 shrugged 10 times
405 shrugged 10 times
315 shrugged 25 times
cardio
25 floors in 9 minutes on the stair master
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Post by "ronnybench" on Jan 27, 2009 21:27:26 GMT -5
Tuesday Jan. 27, 2009
Flat bench
10xbar
5x135
3x225
1x275
3x315
3x320
2x330
340
360
iso/conc curls
2x5x45 each arm
2x5x50 each arm
cardio
45 minutes on the tread mill
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al
Junior Member
Posts: 83
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Post by al on Jan 28, 2009 14:44:48 GMT -5
Looking strong!
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Post by "ronnybench" on Jan 30, 2009 22:16:10 GMT -5
Friday Jan. 30, 2009
Decline bench
10x135
5x225
3x315
3x365
3x385
3x405
2x425
455
425
2x405
3x365
cardio
45 minutes on treadmill
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Post by "ronnybench" on Feb 3, 2009 21:12:24 GMT -5
Tuesday Feb. 3, 2009
Flat bench
10xbar
5x135
3x225
1x275
3x315
3x325
2x335
2x345
365
cardio
50 minutes on the tread mill
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