The old fat guy work out!

["ronnybench"]

Friday Feb. 6, 2009

decline bench press
10xbar
10x135
10x225
5x275
9x5x315
10x315
6x365
2x5x365
3x365

45 min on the treadmill

["ronnybench"]

Sunday Feb. 8, 2009

Squats
10xbar
10x135
10x185
5x5x225
3x315 cut them high to prevent injury to my healing groin pull

Deads
5x315
5x365
5x405
500

Cardio
30 minutes on the cross trainer

["ronnybench"]

Tuesday Feb. 10, 2009

Flat bench
10xbar
10x135
5x225
2x275
2x315
3x330
2x340
2x350
370
375

cardio
50 minutes on the tread mill

["ronnybench"]

Friday Feb. 13, 2009

decline bench press
10xbar
10x135
10x225
5x275
10x315
2x5x335
2x5x355
2x5x375
2x5x395
10x315
14x315

preacher curls
2x10x45
2x10x65
2x5x85
2x5x115
4x125
3x125


45 min on the treadmill

["ronnybench"]

Sunday Feb. 15, 2009

Squats
10xbar
10x135
5x185
5x225
4x5x275
2x3x315
all squats very deep today, no strain on the groin

grip strength
405 shrugged 5
495 shrugged 5
4x585 held for 5
675 held for five
did these standing on two plates today

Cardio
45 minutes on the treadmill

[bigboy123]

At what pace do you do cardio? and do you do it everyday?

["ronnybench"]

I try to do cardio after each work out. I work out three days a week.

I pace my cardio by heart rate. Heart rate is age related for optimum numbers. At 59 my 80% of maximum heart rate is 128.
So for the first 5 minutes I try to maintain 130 to 135. then I spike to 140 for the next ten minutes. I then let it drop back down to 130 for 5 minutes then I spike it back to 140 for 10 more minutes. I keep doing these intervals until I reach 45 minutes. I raise and lower the rate by raising and lowering the elevation and speed of the cardio machine wether it be treadmill or orbital.

["ronnybench"]

Tuesday Feb. 17, 2009

Flat bench
20xbar
10x135
5x225
3x275
2x315
put on 48 Fury bench shirt
425
455
put on 46 Fury bench shirt
495
Shirts felt great, very pleased. I am going to put the 44 on next time and give 550 a shot. Do a few heavy lock outs before then.

Put Sid in a bench shirt for his first time. It was medium tight.
he doubled 425. He tried 455 and it buried him. I will drop the shirt size next time and see how he does then. It was excellant for his first time.

cardio
45 minutes on the tread mill

[al]

Ron glad to see your training is going so well. I got a car and should be back at your Sunday clinics from 3/7 on.

,
Al

["ronnybench"]

Friday Feb. 20, 2009

decline bench press
20xbar
10x135
5x225
5x275
18x315
7x365
3x405

3" lockouts on flat bench
5x405
5x425
5x435
5x445
5x455
5x465

Cardio
45 min on the treadmill

["ronnybench"]

Sunday Feb. 22, 2009

Squats
10xbar
10x135
5x225
5x275
4x5x295
5x325
all squats very deep again this week, no strain on the groin

dead lifts
5x365
5x405
2x3x455

Cardio
45 minutes on the treadmill. Cut back on the intensity today to give my aching feet a respite.

["ronnybench"]

Tuesday Feb. 24, 2009

Flat bench
15xbar
10x135
5x225
3x275
5x315
5x325
5x335
3x345
2x365

Cardio
45 minutes on the treadmill

["ronnybench"]

Friday Feb. 27, 2009

decline bench press
15xbar
10x135
5x225
5x275
5x315
10x365
3x5x365
5x385

4" lockouts on flat bench
5x405
5x425
5x435
5x445
3x455
1x495

["ronnybench"]

Sunday March 1, 2009

Squats
10xbar
10x135
5x225
5x275
4x5x310
5x330
3x365
2x365
all squats very deep again this week

grip strength
moved up to standing on two plates while lifting off the hack squat rack
5x405 shrugged
5x495 shrugged
5x585 shrugged
675 held

no cardio legs just to tired

["ronnybench"]

Tuesday March. 3, 2009

Flat bench
20xbar
10x135
5x225
1x275
1x315
1x345
1x365
1x385
3x345
10x260 body weight
5x315

preacher curls
20x45
10x75
2x5x95
10x75
20x45