The old fat guy work out!

[len]

I hear ya on the work days and needing more sleep and more hours to get everything done.
I will see you in Richmond in April if I don't see you before. I already agreed a month or so ago to give Phil a hand down there so I'll be hanging out doing whatever needs to be done. I haven't quite made 200 yet but I'm working on it. I have been an eating maching here lately and finally figured out that I just need to commit myself to it. Maybe by April I'll be there.
Keep up the strong work and cya soon!

["ronnybench"]

Jan 31, 2008

Bench night

cambered bar
10xbar
10x135
3x10x165

close grip
10x135
5x225

wide grip belt and wraps
4x280
3x5x280
7x280

decline
6x325
3x365

["ronnybench"]

Feb 3, 2008

Leg day

smith machine
10xbar
10x135
5x225 (add belt)
4x5x290
5x355
3x415

shrugs (reverse/alternate grip)
4x5x500 off third pin in power rack

Lat training
reclining dumbell pullovers
3x10x100

reverse pec dec
5x120
5x140
5x160
5x180

["ronnybench"]

Feb 7, 2008

Bench night

cambered bar
none tonight

close grip
10x135
5x225

wide grip belt and wraps
1x315

put on shirt 48
435 clean
put on 46
485 2 board
500 1 board bout half way
500 1 board very close to lock out but not quite

wide grip belt and wraps
7x285

decline
5x330
4x370

["ronnybench"]

Feb 10, 2008

Squat day (all raw)

10xbar
10x145
5x235
4x5x290
2x355


dead lift
1x325 dual overhand held for 10 count
3x3x405 alternate grip
1x465 alternate grip

Good day for all Jim is right on for the Arnold, his dead lift form is back on and he is pulling great. Jake is moving into the 3 donut work out (315). G-man is pulling with a lot of speed. Check out the videos yourself. get the links from Jims journal.

["ronnybench"]

Feb 14, 2008 Happy Valentines Day

Bench night

cambered bar
10x bar
10x135

close grip
10x135
5x225

wide grip belt and wraps
4x5x295
3x315

decline
20x245 (body weight)

[jimpope]

Just a reminder Monday Feb 18 at Dino's around 1730 hours or 5:30pm

[jimpope]

jimpope said:

Just a reminder Monday Feb 18 at Dino's around 1730 hours or 5:30pm

I will be working until 3:30 on Monday, taking a class. So, I will be heading to Manassas afterward from fairfax.

["ronnybench"]

Jim. I should be there by 5:30 - 6:00

Feb 17, 2008

Leg day

smith machine
10xbar
10x135
5x225
4x5x300(add belt)
5x360
2x420

leg curls
4x5x110

reverse pec dec
5x120
5x140
5x160
5x180

Lat training
reclining dumbell pullovers
3x10x100

shrugs (reverse/alternate grip)
4x5x500 off third pin in power rack

Felt really strong today

["ronnybench"]

Feb 21, 2008 bw 244.5

Bench night

close grip
10x135
5x225

raw
3x315

put on 48 fury
425

put on 46 fury
485 Missed locking my right arm by about a half inch

wraps and belt
3x5x305

decline
6x315
3x365

["ronnybench"]

Feb 24, 2008

Squat day (all raw)

10xbar
10x145
5x235
4x5x305
2x365


dead lift
1x325 dual overhand held for 10 count
3x425 alternate grip
1x425 alternate grip all back no form no legs no more today

next week in Columbus cheering Jim on at the Arnold.

[John Shifflett]

I have to work and can't make the Arnold. PLEASE find a way to post the highlights ASAP. Good luck to all the lifters.

["ronnybench"]

March 4, 2008 bw afraid to look after the pig out at the Arnold

Thane needed a workout before the meet Sat in Ruckersville so I met him at the Freedom Center and did some shirt work

close grip
10x135
5x225

raw
1x315

put on 48 fury
2x425

put on 46 fury
1x465 out of the groove and ugly but I put it up with my butt off the bench by a mile.
1x465 repeat, but I nutted up and smoked it

decline
10x315
3x365

["ronnybench"]

March 6, 2008 Bench Nite 2 finally weighed myself 247.5

close grip
10x135
5x225

wrist and belt
3x3x310
4x310
3x325

["ronnybench"]

Sun 3/9/2008 Test Day (RAW)

squat\warm up
10xbar
5x235
1x325

attempts
355 clean
385 clean
395 clean (380 at Va States)

bench/warm up
20 x bar 10 wide 10 close
5x225 close
1x315 wrist wraps and belt

attempts
325 clean
355 moved right foot slightly
365 uneven but good lift by current rules (350 at Va States)

dead lift/warm up
315
415

Attempts
455 clean
485 clean (475 at Va States)
500 cleared floor but stalled

7 for 9 Total 395+365+485=1245 (1205 at Va States)

40 pound increase since December meet. Got to feel good about that. I am now going to concentrate on the Masters World Bench meet in Bratislava Slovakia. (4/16-4/19)